- Set up in a high- or low-plank position, either by balancing on your forearms and toes or your palms and your toes. Either way, check to make sure your palms or elbows are directly under your shoulders and that your body forms a straight line from heels to head. Don't allow your hips to sag or creep up toward the sky.
- From your plank, lift one arm from the ground and reach it out as far as you can to the side, tapping the ground before returning it to its starting position
- Now lift one foot from the ground, reaching it out as far as you can to the side, tapping the ground before returning it to its starting position
- Repeat the lift-reach-tap-return motion with your other foot and arm, and continue the exercise
Alternative exercises: Plank up-downs, plank jacks
Workout #1: Tabatas
Time: 20 minutes
Perform four four-minute Tabata routines consisting of eight rounds of 20 seconds work and 10 seconds rest. Rest for one minute between Tabatas. (Tip: download a Tabata timer to your phone to track the intervals for you.)
- Tabata #1: Alternate between push-up burpees and squat press (you'll perform each exercise four times)
- Tabata #2: Alternate between push-up burpees and deadlift row (you'll perform each exercise four times)
- Tabata #3: Alternate between push-up burpees and around-the-world plank (you'll perform each exercise four times)
- Tabata #4: Rotate between all four exercises -- push-up burpees, squat press, deadlift row, and around-the-world plank (you'll perform each exercise twice)
Workout #2: Straight Circuit
Time: 25 minutes
Perform each exercise for 60 seconds. After performing each exercise, rest for one minute. Repeat the circuit five times through.
Workout #3: Core Killer
Time: 30 minutes
The key to this workout is an added dose of planking to ramp up your core engagement. You'll hit the floor for an around-the-world plank after performing each of the other exercises, as described. Rest for two minutes after each full circuit, repeating the circuit four times through.