10. Plank Shoulder Tap
Start in a high plank position with your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged.
Tap your right hand to your left shoulder while engaging your core and glutes to keep your hips as still as possible so that they’re not swaying from side to side.
Do the same thing with your left hand to right shoulder. That’s 1 rep.
Continue alternating sides.
To make this easier, try separating your legs a little more.
Targets the deltoids, latissimus dorsi, triceps, and core.
11. Forearm Plank to Dolphin
Start in a forearm plank with your forearms on the floor, elbows directly underneath your shoulders, hands facing forward so that your arms are parallel, and legs extended behind you. Tuck your tailbone and engage your core, butt, and quads. This is the starting position.
Press through your forearms and lift your hips up and back, creating an inverted V shape with your body. Your head should now be between your shoulders.
Pause for a second and then slowly lower back into a forearm plank.
Continue this movement for a set amount of time.
Targets the core, deltoids, rhomboids, latissimus dorsi, and quads.
12. Plank Jack
Start in a high plank with your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged.
Jump your feet out and in (like jumping jacks). Try not to let your butt and hips bounce up and down as you jump your feet in and out.
Continue for a set amount of time.
Targets the the deltoids, latissimus dorsi, triceps, glutes, hip adductors (inner thigh muscles), glutes, and core.