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Plank Jacks

Jumping jacks in a plank: conditioning that also trains the shoulders and trunk.

Category: blue

Levels: Beginner to Elite

How to do it

1. Hold a high plank, hands under the shoulders.
2. Jump the feet out and in without letting the hips bounce.
3. Keep breathing and the body in one straight line.

Muscles worked

Shoulders, core, hip abductors, calves

Easier version

Step one foot out and in at a time.

Harder version

Jump the hands and feet out and in together.

Common mistake

Hips piking up or sagging as you tire.

Safety

Stop if anything hurts. This is general fitness information, not medical advice. Read the health and safety guidance before you start.

Progressions, Beginner to Elite

Choose your level for this move in the app's Settings. Pick an easier level on tired days.

1. Beginner: Step-out plank jacks, hands planted
2. Intermediate: Plank jacks
3. Advanced: Plank jacks with a shoulder tap
4. Pro: Hand-and-foot plank jacks
5. Elite: Hand-and-foot plank jacks at sprint pace