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Plank jacks

The how:

  • Begin in a raised plank position, with your hands on the floor below your shoulders, your knees lifted from the floor and your shoulders, hips and knees in one straight line.
  • Look at the floor just above your hands and keep your core engaged throughout the exercise.
  • Begin the exercise with your feet together, simultaneously jump both feet apart to approximately shoulder width, before jumping them both back together again.
  • Keep repeating the ‘jumping jack’ with the legs for a set number of repetitions or time. You should aim to do this exercise at pace to get the heart rate up.
  • Ensure that you don’t lose your plank position with the upper body as you start to get tired.

Top tip: Make sure that you breathe – there’s no set breathing pattern for this exercise so try to just maintain a consistent steady breath.


The why:

  • Plank jacks are a great exercise to boost the cardiovascular system
  • They’re great for engaging the core and upper body
  • They’re a great exercise to do anywhere, as no equipment is required!


Make it easier:

To make this exercise a bit easier, elevate your hands up on to a step so that you are preforming the exercise at an incline.


Make it harder:

To make this exercise more difficult, try increasing your repetitions or the length of time that you are preforming the exercise for.



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