Plank Jump

The Plank Jump is an intense full-body exercise that challenges your strength, stability, and cardiovascular endurance. It targets multiple muscle groups simultaneously, including your core, shoulders, chest, arms, and legs. This dynamic exercise requires no equipment and can be easily modified for different fitness levels, making it a great addition to any home or gym workout routine. To perform the Plank Jump, start in a high plank position with your hands directly under your shoulders and your body in a straight line from head to heels. Engage your core and squeeze your glutes to maintain stability. From here, jump your feet forward towards your hands, aiming to land with your feet just outside of your hands. Keep your weight in your heels and maintain a strong core as you explosively jump your feet back to the starting position. The Plank Jump can be modified by stepping your feet in and out instead of jumping or by performing the exercise from an elevated surface, such as a bench or step, to reduce the demands on your wrists and shoulders. Remember to breathe throughout the movement, exhaling as you jump your feet forward and inhaling as you jump them back. As with any exercise, proper form is crucial, so focus on maintaining a neutral spine, avoiding sagging or rounding of the back. Incorporate the Plank Jump into your workout routine to enhance overall strength, stability, and power. It can be used as a standalone exercise or as part of a circuit training routine. Thus, with consistency, dedication, and proper form, the Plank Jump can help take your fitness journey to new heights.

Instructions

• Start in a high plank position with your hands directly under your shoulders and your body in a straight line from head to toe.
• Engage your core and make sure your shoulders, hips, and feet are aligned.
• Bend your knees slightly and jump both feet forward, landing softly between your hands.
• From this squat position, explode up into a jump, reaching your arms overhead.
• Land softly and immediately lower back down into the starting squat position.
• Jump your feet back to the plank position, and repeat the entire sequence for the desired number of repetitions.

Tips & Tricks

• Make sure to engage your core by pulling your belly button towards your spine throughout the exercise.
• Keep your hands directly under your shoulders for proper alignment and support.
• Focus on explosive power and height when jumping your feet in and out.
• Control your landing by landing softly on the balls of your feet and rolling through to your heels.
• Breathe naturally throughout the exercise, avoiding unnecessary breath holding.
• Start with shorter intervals and gradually increase the duration as you build strength and endurance.
• Maintain proper form and technique throughout the exercise to avoid injuries.
• Listen to your body and take rest days if needed to allow for proper recovery.
• Incorporate variations such as plank jacks or plank taps to add variety and challenge.
• Combine the Plank Jump with other exercises as part of a total body workout for maximum benefit.