Incorporate this full-body exercise for a boost of speed and stamina in your workout.
Before attempting any variations, first master the basic move: a plank jack. Start in a high plank position with your hands directly under your shoulders and your feet together. Then, keep your core engaged and hips level, jump your feet out to a wide V—like a jumping jack on the floor, then jump back in again. That’s one rep. Repeat. Keep your back as flat as possible and draw your belly button to your spine to prevent back injuries.
Engage core to keep hips level and jump your feet out to a wide V—like a jumping jack on the floor, then jump back in again. That’s one rep. Repeat.Start in high plank position and perform one plank jack by jumping both feet apart and back together. Next, bring left knee into chest , then return to high plank position. Then perform another plank jack, come back to high plank position, then bring right knee into chest . Repeat.Start by performing one burpee: Come into a deep squat.
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