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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.


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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!

    Shay-lon

    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!
      Hugs!

      1. :)

  5. Just to update you.. i tried it out this morning.. i incorporated it in my usual workout..it 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!

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    1. Thank you ;)

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