We have a surprise for you during today’s full-body strength challenge. You’ve been doing planks since Day 1 of our 4-Week At-Home Workout Challenge, and that’s because this exercise packs a big punch. Many think of it as strictly a core exercise, but truth be told, it also targets your shoulders, legs, hamstrings, and butt as well. Throughout the last three weeks, we’ve upped the ante on your basic plank with variations, like mountain climbers and the plank with T-spine rotation. Today we are challenging you with yet another version: the plank up-down.
Plank up-downs find you walking your arms from a forearm plank to a high plank and back again. Like any other plank, you want to make sure you’re maintaining your spine’s alignment as well as activating your glutes, core, and quads. You also want to ensure that you don’t let your hips sag or rotate. The idea is to maintain your perfect plank form even when moving. FYI: If you’ve been having a hard time doing the push-ups in this challenge, this move is an excellent way to build a solid foundation to help execute them. Plank you very much!
The total-body strength workout below is for Day 18. Don’t forget to check out the full month of workouts here, or go to the workout calendar here.
Workout directions:
Do each move below for your selected period of time and rest. At the end of all the moves, rest for 60 seconds. That’s one circuit. Do the entire circuit three to five times.
- Option 1: 30 seconds on, 30 seconds off
- Option 2: 40 seconds on, 20 seconds off
- Option 3: 50 seconds on, 10 seconds off
Bonus: EMOM
Do each move below in order for the indicated number of reps as fast as you can. If you finish in less than 60 seconds, rest. At the start of the next minute, start again. Repeat in this way for four minutes.
- Squat Thrust
- Bicycle Crunch
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Katie Thompson1 Bodyweight Triceps Dip
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Sit on the ground with your legs in front of you with heels on the floor. Place your palms on the ground behind you, directly under your shoulders, fingers facing toward your body.
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Straighten your arms to lift your legs and butt off the ground.
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Then bend your elbows to lower back down as far as you can go.
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Straighten your arms again. Make sure to keep your elbows pointed directly behind you as you bend and straighten your arms.
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Katie Thompson2 Single-Leg Jackknife (each side)
Note: Perform this move on your right side for your selected time interval, then switch to your left side and repeat.
Single-leg jackknife (right side)
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Lie faceup with your legs extended and arms by your sides. Contract your abs to press your low back into ground. This is your starting position.
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Squeeze your thighs together, squeeze your glutes, and simultaneously lift your left leg and upper back off the ground, reaching your right hand forward to meet your left foot. Your torso and your left leg should form a V.
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Keep your core engaged as you slowly lower to return to starting position; repeat.
Single-leg jackknife (left side)
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Lie faceup with your legs extended and arms by your sides. Contract your abs to press your low back into ground. This is your starting position.
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Squeeze your thighs together, squeeze your glutes, and simultaneously lift your right leg and upper back off the ground, reaching your left hand forward to meet your right foot. Your torso and your right leg should form a V.
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Keep your core engaged as you slowly lower to return to starting position; repeat.
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Katie Thompson3 Plank Up-Down
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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. Place your feet hip-width apart.
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Lower your left arm down so that your forearm is on the floor. Then do the same with your right. You should now be in forearm plank position.
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Place your left hand back on the floor to extend your arm, and follow with your right arm, so that you end back in high plank. That’s one rep.
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As you move, keep your hips as still as possible so that they’re not swaying from side to side. To make this easier, try widening your legs a little more.
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Katie Thompson4 Forward Lunge (alternating sides)
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Stand with your feet shoulder-width apart and your hands on your hips or hold them together in front of your chest. This is the starting position.
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Step forward (about two feet) with your right foot, and plant it firmly on the floor.
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Bend both knees to create two 90-degree angles with your legs. Your chest should be upright and your torso should be slightly forward so that your back is flat and not arched or rounded forward. Your right quad should be parallel to the floor and your right knee should be above your right foot. Your butt and core should be engaged.
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Push through your right foot to return to the starting position. That’s one rep.
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Switch sides and repeat; continue alternating legs.
BONUS: EMOM
Do each move below in order for the indicated number of reps as fast as you can. If you finish in less than 60 seconds, rest. At the start of the next minute, start again. Repeat in this way for four minutes.
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Katie Thompson5 Bonus Move 1: Squat Thrust (10 reps)
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Stand with your feet at least hip-width apart, core engaged.
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Place both of your hands on the floor, then jump your feet back to come into a high plank position. Your core should be engaged, your hips level, and your wrists should be directly under your shoulders.
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Hop your feet forward, to come to a low squat position, and immediately stand up, squeezing your glutes at the top. That’s one rep. Repeat for 10 reps. If you finish before 60 seconds is up, rest until the next minute, then move to Bonus Move 2.
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To modify this move, step your feet back instead of jumping them back.
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Katie Thompson6 Bonus Move 2: Bicycle Crunch (40 reps)
Note: One side equals one rep.
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Lie faceup with your legs in tabletop position (knees bent 90 degrees and stacked over your hips). Place your hands behind your head, elbows bent and pointing out to the sides. Use your abs to curl your shoulders off the floor. Alternatively, sit up higher so you are resting more on your sit bones (as shown above), while keeping your core engaged. This is the starting position.
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Twist to bring your right elbow to your left knee, while simultaneously straightening your right leg.
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Then twist to bring your left elbow to your right knee, simultaneously straightening your left leg. This is one rep.
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Continue alternating sides for 40 reps. Go at a slow and steady pace so that you can really twist and feel your abs working. If you finish before 60 seconds is up, rest until the next minute, then go back to Bonus Move 1.
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