Full body
Commando to Shoulder Taps
A commando followed by shoulder taps: down to your forearms, back up to your hands, then tap each shoulder. The taps make your core hold you still right after all that movement.
- Works
- Core, triceps, shoulders, obliques
- Equipment
- A mat
- Load
- Bodyweight
How to do it
- 1Start in a high plank, hands under your shoulders, feet a little wider than hip width.
- 2Lower to your forearms one arm at a time, then press back up to your hands one arm at a time.
- 3Tap your left shoulder with your right hand, then your right shoulder with your left hand.
- 4Start the next commando with the other arm and keep repeating.
Cues
- Wide feet help keep your hips still.
- Tap lightly and get the hand right back under your shoulder.
- Hips level the whole time, through the commando and the taps.
Common mistakes
- Hips rocking. Widen your stance and brace your core. If they still rock, slow down.
- Hips piking up. Keep your body in one straight line from your head to your heels.
- Rushing the taps. Fast taps let your body twist. Make each one controlled.
Easier
Tiff's version is from her knees. Keep a straight line from your head to your knees.
Harder
Add 2 more shoulder taps each rep, or hold each tap for 1 second.
Try it: 3 rounds of 30 seconds on and 15 seconds off.
Are shoulder taps good for your core?
Yes. When one hand comes off the floor, your core has to work to stop your hips from twisting. Doing them right after a commando, when your arms and core are already working, makes them harder.
