Plank Power: A Quick Core + Upper Body Workout

If you’re looking for a simple, effective workout that targets your entire core while firing up your upper body, this plank-focused circuit is perfect. No equipment needed—just a little space and a few minutes to move intentionally. This routine blends stability, strength, and mobility in one smooth flow.

The Workout

1. Plank Walk Out

Start standing, hinge forward, and walk your hands out to a strong plank. This move fires up your core and warms the shoulders while challenging your stability.

2. Plank Shoulder Tap

From your plank, alternate tapping each shoulder. Focus on keeping your hips steady—this is all about control and anti-rotation strength.

3. Superman

Lie on your stomach and lift arms and legs simultaneously. This move strengthens the lower back, glutes, and posterior chain to balance out all the core work.

4. Plank Jack

Hop your feet out and in while holding a plank. This adds a cardio burst and increases the challenge to your core and shoulders.

5. Plank to Stand

From a plank, walk your hands back toward your feet and return to standing. This move blends core strength with hamstring mobility.

6. Push-Up

Finish each round with push-ups for full upper-body activation—chest, shoulders, triceps, and core all working together.

How to Use This Workout

Complete each exercise for 30–45 seconds with a short rest between movements. Repeat the full circuit 2–4 times depending on your time and energy level.

Why This Works

This routine is efficient, equipment-free, and perfect for travel, busy mornings, or a quick evening workout. Plank variations are some of the best functional moves for building a strong core and improving posture, and adding push-ups + supermans gives you a full-body balance.

Save this routine and come back to it anytime you want a powerful, do-anywhere workout! 💪✨