Posted on 25 Comments

Plank Jacks

Plank Jacks

The plank is good for your core, but adding a jumping jack motion with your feet pushes this move to a whole new level. The plank jack is a great cardio move; it raises your heart rate while working your lower and upper body.

Start in a standard plank position, with your shoulders over your wrists, your body in one straight line, and your feet together.

Like the motion of a jumping jack, jump your legs wide and then back together. Keep your pelvis steady and don’t let your butt rise toward the ceiling.

25 thoughts on “Plank Jacks

  1. Is this attainable for ladies too?

    1. Yes, of course! :-)

      1. Thanks gonna try it..

      2. Great! You’ll see, it’s fun :-D

  2. Cool! Nice one ;)

    1. I’m glad you like it ;-)
      I have to say, only one set is not enough for you. Try 3 sets of 20 reps :-)

      1. Sure :D

      2. Great :D

  3. An exercise I have heard of before! Woot, woot! Now we are in business, lol the ALL MIGHTY plank! People either love it or hate it normally. Haha, this exercise already does a great job working the core and stabilizes muscles, which is one reason I enjoy it, but damn does it hurt after awhile (you really do feel it) LOL. how long do you hold your plank Chape?

    I like the added movement of the jack, it really makes the movement more advanced for those who want a challenge, good mix! good choice in workout Chape, proud of your workouts, you do a great job demonstrating!


    1. Thank you so much, Shay-lon!
      Answering backwards :) I do my best performing the exercises. Your kind words as PT works wonders on my confidence!
      I´ve found some plank variations and I´ve saved a few :D You know how it goes, some are just insane lol
      I don´t know how long, because I´ve never tried. I do 1 minute sets or so as warm up. And, before you ask, I don´t know how much I lift on any exercise, because I don´t do 1 max reps either :)
      Hugs, Chape :D

      1. Hey Chape! You are welcome my friend. I do 1 minute sets as well, usually 3 sets total unless I am feeling extra confident in myself that day.
        Hmm, I haven’t done a 1 max lift in a while either, but I am thinking I need to do it again for my back squat and possibly my bench press because those numbers have reduced. Nonetheless, you are doing well Chape and I enjoying watching your videos so keep them coming!!!

      2. Really? I feel younger now, hahaha! Thank you!
        I´ll keep the videos coming, don´t worry, I´ve already made 400, and I have to do something with them :D

  4. I LOVE me some planks. 9 minutes is my record for the straight plank, and I hope to beat that record this week. I’ll have to add in these jacks! Thanks!

    1. I never tried a personal record, but I think I´m done with 3. Impressive!!
      Good luck this week! I´m looking forward to read you´ve beaten your record!

      1. :)

  5. Just to update you.. i tried it out this morning.. i incorporated it in my usual made me sweat a lot..

    1. Thank you so much! It sounds like fun to me :D

  6. Love these. Great for core strengthening.
    Now if only you could show me how to do push-ups. I can only do 3 😁

    1. Sure! Start with bent knees push ups. 5 sets of 10 reps on Mondays and Thursdays. In a few weeks you´ll be able to do more regular push ups ;)

      1. Really? That simple? Cool! Thank you ☺ 🌷

      2. Yes, that simple :) Hugs!

  7. Nice post with a video that helps.

    1. Thank you ;)

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