Full body
Commandos
A plank that walks up and down: from your hands to your forearms and back, one arm at a time. It builds your core, triceps and shoulders.
- Works
- Core, triceps, shoulders, chest
- Equipment
- A mat
- Load
- Bodyweight
How to do it
- 1Start in a high plank, hands under your shoulders and feet about hip width apart.
- 2Lower your right forearm to the floor, then your left, into a forearm plank.
- 3Press back up onto your right hand, then your left, to your high plank.
- 4Switch your lead arm on the next rep, or halfway through the set.
Cues
- Hips stay level as you go from high plank to low plank.
- Move one arm at a time.
- Squeeze your glutes so your hips don't sag.
Common mistakes
- Hips swaying side to side. Widen your feet a little and brace your core so your hips stay square to the floor.
- Hips sagging. Squeeze your glutes and pull your belly button in.
- Leading with the same arm every time. Switch arms each rep or halfway through so both sides get the same work.
Easier
Tiff's version is from her knees. Keep a straight line from your head to your knees.
Harder
Add a push up at the top of each rep, or slow down and keep your hips completely still.
Try it: 3 rounds of 30 seconds on and 15 seconds off.
What muscles do commandos work?
Mostly your core and triceps, since your arms press you from your forearms up to your hands. Your shoulders and chest help, and your core works hard to keep your hips from swaying.
