Squeeze In This 3-Minute Jumping Plank Workout
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The basic plank is intense enough, targeting the upper body and core. But you're tough and can handle way more than a little old plank, so let's make it more challenging by adding some heart-pumping jumping. Here are three fun plank moves that require you to get a little air between your feet and the floor.
Complete this one-minute circuit by doing 20 seconds of each of the three moves, without any rest. Stop and give your upper body a break by doing this Seated Heart-Opener after each one-minute circuit, or after completing three full rounds.
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Mountain Climbers
- Start in a traditional plank — shoulders over hands and weight on just your toes.
- With your core engaged, bring your right knee forward under your chest, with the toes just off the ground. Return to your basic plank. Switch legs, bringing the left knee forward.
- Keep switching legs and begin to pick up the pace until it feels a little like running in place in a plank position.
- Continue "running" in your plank for 20 seconds.
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Plank Jacks
- Hold plank position and begin doing jumping jacks with your legs. Hop them wide, then hop them together. Jump as quickly as you want.
- Keep plank jacking for 20 seconds.
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Bunny Hop
- In a plank position, jump your feet to the left, bringing your knees toward your left elbow.
- Jump your feet back to plank, and then jump your knees toward your right elbow.
- Continue alternating sides for 20 seconds.
This completes the one-minute plank circuit. Complete three rounds, either stretching the chest after each one-minute circuit or at the very end after the entire three minutes are done.
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Seated Heart-Opener
- Begin sitting on your heels. Lean back and place your palms flat on the floor about eight to 10 inches behind you so your fingertips are pointing away.
- Press your hands firmly into the ground and lift your chest as high as you can. Arch your back and push your hips into your heels. To increase the stretch, lower your head behind you, stretching through your throat and the front of your chest.