Day 8 Plank Jacks: 12 Days of Fitness

On the eighth day of Fitness

My Y Coach gave to me

Twenty (20) plank jacks

Ten (10) triceps push-ups

Twenty (20) air squats

Twenty (20) squat front-kicks

Thirty (30) seconds of planks

Twenty (20) awesome push-ups

Twenty (20) pop squats

and one minute of high knees by the tree

The plank jack is an exercise that combines cardiovascular exercise and core strengthening. You can do the plank jack on your elbows or with your arms extended as in the videos shown below. You need to engage your core to stay stable during this movement. If you are still working on your core strength you can divide this into two sets of ten reps each with a brief break between sets.

References

  • Fitness Blender: https://www.youtube.com/watch?v=PR9nHQXCZMo

  • Health.Com with Alison Sweeney: http://www.health.com/health/video/0,,20785390,00.html

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