This week’s high intensity routine is a tough 4-part session that’ll challenge your core while you work on your conditioning and overall body strength. You will complete as many reps as possible for each exercise for 30 seconds, then once you have completed each exercise, you will rest for one minute and repeat four more times!
For this program you don’t need any equipment, just your best plank form possible!
Planking tips to remember:
- Brace your core to support your back and keep from arching
- Always have your hips in line with your torso (no sagging) and tuck your tailbone slightly under
- Shoulders should be positioned right over your hands
- Hands flat on the floor and shoulder width apart
Step 1 – PLANK JACKS
First, perform a perfect plank! Jumping jack your legs out and in while in this plank position.
Step 2 – MOUNTAIN CLIMBER
Now hold it, you’re not done with the plank yet! Tighten your core to avoid any arching of the back and drive your knees up to your chest one at a time in a climbing motion.
Step 3 – FORWARD PLANK HOPS
Next, keeping your feet together, hop your feet up close to where your hands are planted on the ground and then back out to the plank. Jump back and forth until time is up.
Step 4 – LATERAL PLANK HOPS
Finally, keeping your feet together, you will hop your feet laterally (to each side) continuously for 30 seconds.
Rest for one minute and then repeat. Complete a total of 5 rounds. GOOD LUCK!
For more high intensity cardio programs from Jessica, check out her entire FIRE IT UP series.
