Up-Down Plank Jack
Ignite your core with this dynamic hybrid move. Combining plank jacks and commandos, it challenges your stability, shoulders, and stamina for a total-body burn. Low impact, high intensity.
Instructions
Setup
Begin in a high plank position with your hands stacked directly under your shoulders and your body in a straight line from head to heels.
Movement
Step Out: While holding the high plank, step one foot out to the side, then return it to the center. Follow by stepping the other foot out and returning it to center.
Transition Down: Drop down onto your right forearm, followed by your left forearm to arrive in a forearm plank position.
Step Out: Repeat the side steps while in the forearm plank position. Step your right foot out to the side then back in, followed by your left foot.
Transition Up: Press back up to the high plank position, one arm at a time, starting with your right hand and then your left.
Key Tips
Core Engagement: Keep your core tightly braced throughout the entire movement to prevent your hips from sagging or rotating.
Stability: Move at a slow, controlled pace to ensure your hips stay level.
Breathing: Breathe steadily through the transitions, exhaling during the most effortful parts of the movement.