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HOW TO…

1. Get down on your hands and knees in front of the wall, facing away from the wall.
2. Put your hands a little in front of your shoulders.
3. Put your right leg on the wall (make sure not to put it too high, not higher than shoulder height, so you stay horizontal).
4. Next, put your left leg on the wall at the same height as the right leg.
5. Stabilize your position: (a) keep your back straight, (b) keep your feet flat against the wall.
6. Hold this position for a few seconds.
7. Lower your left leg to the floor.
8. Lower your right leg to the floor.

Progression: Perform the Wall Plank, and while in the planking position move your legs up one by one, while at the same time moving your hands a little closer to the wall. This will shift the focus from the core to the arms.

Variation: Too hard? Use a step-up or footrest to support your legs. This will help your arms and shoulders get used to the position first.

Goal: Hold the position for up to 30 seconds.

Challenge: Hold wall plank for 10 seconds, return to starting position, rest for 10 seconds (repeat 5x).

HOW TO…

1. Position yourself into High Plank.
2. Stabilize your position: (a) head not sinking between your shoulders, (b) holding abs tight, and (c) not letting hips sink closer to the ground.
3. Lift your right arm straight to the side, palm down.
4. Hold this position for 3-5 secs.
5. Return to starting position.
6. Switch sides.

Progression: Perform the Lateral Arm Raise Plank (both sides), and then rest in the starting position (High Plank) 5-10 secs before you do the next one.

Variation: Too hard? Perform the Lateral Arm Raise (both sides), and then rest by lowering your knees to the ground while in the starting position (High Plank).

Goal: Lateral Arm Raise 10x (each side) without resting.

Challenge:
Lateral Arm Raise Plank 1x.
High Plank and do a push-up 1x.
This is one set. Work your way up to repeat 12x.

HOW TO…

1. Position yourself into Forearm Plank.
2. Lift up your right hand (elbow bent), and rotate to your side so you are in a side plank (your feet will turn slightly too, that’s ok).
3. Hold for about 3 secs and then return to starting position.
4. Switch sides.

Progression: Perform the Rotating Plank (both sides), and then rest in between by holding the Forearm Plank (starting position) for 5-10 secs before you rotate again.

Variation: Too hard? Lower your knees to the ground as you rest during the starting position.

Goal: Plank Rotate 10x (each side) without resting.

Challenge:
Rotating Plank 1x.
Go to Forearm Plank and Plank Jack 3x.
This is one set. Repeat 12x.

HOW TO…

1. Position yourself into High Plank.
2. Simultaneously cross your right hand toward the left as you step your left foot out to the left.
3. Next, simultaneously step your left hand and right foot to the left, returning to the plank position.
4. Basically, your hands move together as your feet step apart.
5. Take two more steps in this direction.
6. Change directions and perform the ‘walk’ again 3 times.

Progression: Perform the ‘walk’ 3x. Rest by lowering your knees to the ground before changing directions.

Goal: Plank Walk 12x (6x per direction).

Challenge:
Plank Walk to the left (or right).
Do a push-up.
Plank Walk to the other side.
Do a push-up.
This is one set. Repeat 12x.

HOW TO…

1. Position yourself into High Plank.
2. Stabilize your position: (a) head not sinking between your shoulders, (b) holding abs tight, and (c) not letting hips sink closer to the ground.
3. Lift your right leg off the ground as you bring your left hand forward.
4. Return to starting position.
5. Switch sides.

Progression: Perform the Superman Plank (both sides), and then rest 5-10 secs before you do the next one.

Variation: Too hard? Perform the Superman Plank (both sides), and then rest by lowering your knees to the ground in between each exercise.

Goal: Superman Plank 10x (each side) without resting.

Challenge:
Superman Plank 1x.
Go to Forearm Plank.
Superman Plank 1x.
This is one set. Repeat 12x.

HOW TO…

1. Position yourself into Forearm Plank.
2. Lift your right leg and bring your knee as close as you can towards your right elbow.
3. Extend your right leg back, returning to starting position.
4. Now lift your left leg and bring your knee as close as you can towards your left elbow.

Note: You don’t need to look to the side as you perform this exercise 🙂 You can keep looking straight down.

Progression: Perform the Spiderman Plank (both sides), and then rest 5-10 secs before you do the next one.

Variation: Too hard? Perform the Spiderman Plank (both sides), while on a High Plank position. Rest by lowering your knees to the ground in between each spiderman exercise.

Goal: Spiderman Plank 10x (each side) without resting.

Challenge:
Spiderman Plank 1x.
Go to High Plank.
Plank Jack 1x.
This is one set. Repeat 12x.

HOW TO…

1. Position yourself into High Plank.
2. Bring one hand up and PUNCH forwards.
3. Lower your arm.
4. Now bring your other hand up and PUNCH forwards.
5. Lower your arm again.
6. As you plank punch, ensure that your hips are NOT sagging or lowering to the ground. Also, do not let your body sway too much from side to side as you perform the punches.

Progression: Perform 1 plank punch exercise (both sides), lower your knees to the ground and rest 5 secs. Go back up and do another plank punch exercise, rest again, and so on.

Variation: Too hard? Go into High Plank, and then lower your knees to the ground. Plank Punch while in this position. Go into Full High Plank (knees off the ground) only when you’re ready.

Goal: Aim to perform Plank Punches at least 10x (both sides) without resting.

Challenge:
Plank Punch 1x.
Lower tor Forearm Plank.
Plank Punch in this position 1x.
This is one set. Repeat 12x.

HOW TO…

1. Position yourself into High Plank.
2. Bring your right hand up and tap your left shoulder.
3. Lower your arm.
4. Now bring your left hand up and tap the right shoulder.
5. Lower your arm again.
6. As you shoulder tap, ensure that your hips are NOT sagging or lowering to the ground. Your body should form a straight line from your heels to your head.
7. Also, do not let your body sway too much from side to side as you perform the taps.

Progression: Perform 1 shoulder tap exercise (both sides), lower your knees to the ground and rest 5 secs. Go back up and do another shoulder tap exercise, rest again, and so on.

Variation: Too hard? Go into High Plank, and then lower your knees to the ground. Shoulder tap while in this position. Go into Full High Plank (knees off the ground) only when you’re ready.

Goal: Aim to perform Shoulder Taps at least 10x without resting.

Challenge:
Shoulder Tap 1x.
Plank Jack 1x.
This is one set. Repeat 12x.

HOW TO…

1. Position yourself into High Plank. Hold 5 secs.
2. Lower yourself  to Forearm Plank. Hold 5 secs.
3. Go back to High Plank, 5 secs.
4. Go back to Forearm Plank, 5 secs.

Progression: Speed is NOT the point here. Proper form is the key. As you go up and down, ensure that your head is NOT sinking into your shoulders (like a turtle). Aim to go up and down 10X.

Challenge:
Get into High Plank, then do a Plank Jack.
Lower yourself so Forearm Plank, and then do a Plank Jack again.
This is one set. Repeat 12x.

HOW TO…

1. Position yourself into High Plank.
2. Pull your right knee up and in toward your midsection.
3. As your knee draws to your chest, pull your abs in even tighter to be sure your body doesn’t sag or come out of its plank position.
4. Quickly straighten your right leg back to starting position as you pull your left knee up and in toward your midsection.
5. Continue to switch knees. Pull the knees in right, left, right, left—always switching simultaneously as if you’re “running”.

Progression: Mountain climb for 30 secs straight.

Variation: Too hard? Don’t increase your speed just yet. Instead of ‘running’, think of the movements as ‘marching’. That is… right knee up, bring it back, left knee up, bring it back, and so on.

Challenge:
Mountain climb for 30 secs.
Rest 10 secs.
This is one set. Repeat 6x.