7. Plank to Downward Dog Tap
Start in a high plank with your wrists under your shoulders and your feet hip-width apart.
Push your hips up and back to move into a Downward Dog with your heels reaching toward the floor.
Keep your core tight and shift your weight forward to come back into a high plank.
Targets the core, deltoids, and rhomboids.
8. Side Plank
Lie on your right side with your right hand directly underneath your right shoulder. Extend your legs and stack your left foot on top of your right, and then squeeze your abs and glutes to lift your hips off the floor. Extend your left hand straight up toward the ceiling.
Hold here for a set amount of time.
Targets the the core (especially the obliques), latissimus dorsi, and deltoids.
9. Plank Hop
Start in high plank, with your palms flat on the floor, hands shoulder-width apart (or wider if that’s how you usually do push-ups), shoulders stacked above your wrists, legs extended, feet together, and core engaged. This is starting position.
Engage your abs and squeeze your quads to keep your legs together as you jump your feet forward and to the right, bringing your knees toward your right elbow.
Jump your feet back to start, and then jump your feet forward and to the left, bringing your knees toward your left elbow.
Jump your feet back together. This is 1 rep.
Continue alternating sides. Start with a slow pace and focus on form. You can speed up the jumps as you get more comfortable with the movement.
Targets the core, latissimus dorsi, glutes, and deltoids.
- Side Plank: Unsplash