A Fast At-Home Bodyweight Workout With Plank Walks


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Video taken from the channel: shortcircuits_fitness

A Quick At-Home Bodyweight Workout With Plank Walks. We’ve got good news: Even if you just can’t get to the gym, you can still get in a great workout at home without needing any equipment. The next time you want to get a quick workout at home, try one of these quick bodyweight workouts to help you build muscle, slash fat and get great cardio in your own living room.

The move: Start in a plank position with your forearms on the ground. Then crawl into a pushup position and lower yourself into a plank. Hold for 20 seconds. HIP BRIDGES.

CIRCUIT 1 PERFORM THIS CIRCUIT 4 TIMES. ALTERNATING SPLIT SQUAT JUMPS. The move: Start in a split stance. Squat down and explode into the air, switching legs FEET-ELEVATED PIKE PUSHUPS.

The move: Get into a pike position — arms and legs straight with your hips high in the air —. A. Start in a plank position, shoulders over wrists, forming a straight line from shoulders to heels, and hold for 15 seconds. B. Rotate to right side, coming into a side plank with left shoulder over left hand, hips and feet stacked, and hold for 15 seconds. Some easy exercises to lose weight fast at home. A simple weight loss workout plan for beginners at home.

Hopefully, by the end of this article you will have found the answers you seek, and even more. Get into a high plank position, with your hands stacked underneath your shoulders and your feet close together. Keeping your core engaged and your hands and feet stationary, pike your hips.

8 Exercises You Can Do at Home to Build Strength and Muscle in Your Shoulders Athlean-X’s Jeff Cavaliere demonstrates the bodyweight and dumbbell moves that will light up your delts. By Philip Ellis. This workout can be combined with the previous two for a three-day-per week program done in the order shown.

Or, combine it with either one of the two previous workouts and alternate them throughout the week. Directions. Perform the exercises as conventional straight sets, completing all sets for one exercise before moving on to the next. 1. Plank — 30 seconds on, 10 seconds rest, 4 times total.

Get into push-up position, hands on the ground, directly under the shoulders, shoulders. From standing, hinge at the hips and walk your hands out to a high plank. Put your right foot on the floor just outside your right hand then return.

Repeat with your left, then walk your hands back.

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Each of those exercises falls into one of the five aforementioned basic human movement patterns, which are: the squat (bending at your knees and hips), hip hinge (bending at your hips), push (pushing something away from you), pull (pulling something toward you), and plank (keeping your torso stiff).

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SINCE THIS WORKOUT REQUIRES DUMBBELLS (which I don’t recommend using during your walks), you’ll need to do it separately from your walks.

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Basic Plank: Hold plank for 45 seconds.

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For the plank and side planks, hold the positions for one minute each, or as long as you can.

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To vary the routine, you can jump from side to side, add a few jumping jacks, or skip with an imaginary rope.

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Anyone can grab a jump rope for five minutes (try 30 seconds of jumping, followed by 30 seconds of rest; repeat five times) or do a quick at-home circuit of 10 squats, 10 push-ups (on your knees if needed), and 10 sit-ups.

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Figure 24.21 Standard plank exercise.

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You can add variations like side plank, rocking plank, and up–down plank.

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I consulted my workout sheet and was relieved to see a familiar exercise next on the list: side planks.

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Properly done, this exercise requires very little movement up and off of the floor.

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Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • I’m 38… cheeky, but I’m trying to get ahead of myself! Great gratitude to you dear Funk, you’re keeping me healthy and well and entertained. Great generosity:). Awesome, love from UK

  • That was a fun 30 minutes (two rounds). Don’t have a barbell so I used heavy dumb bells and a 20 lb kettle bell for the curtsy lunge/squat press. Definitely got sweaty with you! Thanks Marsha!

  • Love your workouts Frank. A ten second warning beep or bell would be a great help, allowing us to focus more on form and less on the screen! Thanks!

  • Fun might not be the right word but I was itching to do this as I haven’t used my barbell for a while. As always, superb workout! Super manageable and flies by quick.

  • That was ONLY 15 minutes, but my my it was BRUTAL! I love the transition from ski jumps to curtsy presses, my heart was still racing! Thanks for another great workout! ��

  • I loved this video my cousin told me about it. I have done it twice could not get through the whole thing so I will do this until I can go all the way through.

  • Hey Funk Kudos from India. Iam a 30 year old guy and I really love your workouts. Me and wife do it together and must say ur coaching is superb. Content is fantabulous too.. Cheers Funk and Angela!!

  • it’s killing, but you should show the next exercise somewhere in the current exercise when it is going to complete. just suggestion:)

  • WOW! This was a killer! I thought the first round was easy until I realized I could barely breathe after finishing. It felt like I was working alongside with you. Thank you for this enjoyable yet challenging workout, I will recommend you to my followers on my YouTube Channel. You’ve earned a sub from me!

  • Frank can you please also share where should the pressure come while doing these exercises. Noticed on second exercise “body saw”, your focus was on abs I guess.

  • Hey wow this was great…a bit short but it was good maybe a longer core workout with rests in between? As a part dancer, this was really great! Well done man!

  • Thank you just did the routine only once though already done my exercises for the day but wanted to finish the night off with a nice plank routine,����

  • Can’t believe I just finished and yes I am a sweaty mess but at 56 years old at least I’m doing it! I have to watch the jumping but I just modify and keep moving! Thank you very very much for posting this and helping me in my fitness journey❤️������

  • I feel like Rhys and I share a look of exasperation at least once per video and that makes me feel less ridiculous in my living room ��

  • Some nice motivating tunes would be much appreciated dude.. video makes for a great follow along routine but without music it’s a bit forced I think.

  • Great video Frank.. Done it 5 times now and am nearly managing to keep up with you, just took 3 x 10 second breaks throughout the whole thing… Getting there… �� PS.. Good background music too.. ����

  • This workout sucks!!

    This is what my body sounded like while I was doing it, it’s literally a killer workout. Thanks buddy and keep up the good work!

  • These workouts are great but the format sucks.

    It’s not easy to watch a video while doing these exercises, and you have no audio countdown and no commentary to tell us what is coming next. Pleas consider making these easier to consume

  • La rutina como los ejercicios son buenos, pero eno este bien editado el vídeo, no hay forma de seguir los tiempos. no sabes bien cuando cambiar al siguiente. Mal

  • I abSOULutely LOVE your calm-INTENSITY, drivin-MUSIC, crystal-clear biomechanics/body positions, and… basically everything! I am going to do it NOW. Thank you, outstanding human, teacher, giver, COACH!

  • Thanks Funk, you the man. I’ve been doing another of your over 40 workout routines for over a year now and I now have the strength of a barbarian.

  • Holy cow! This was awesome! I’ve never done a HiiT quite like this before. It’s kind of like “pyramid style,” isn’t it? Well, whatever it was it kicked my butt and I am definitely adding it to my roster of regular workouts! Thank you so much!

  • 1. Plank get uo to arm leg lift
    2. Body saw
    3.180 Plank reach
    4. Low plank knee ins
    5. Plank jacks to knee in
    * R ES T *
    6. Side plank walk
    7. Plank climbers
    8. Reverse Plank hold
    9. Side plank crunch
    10. Regular plank hold

  • I did this at the gym today, and as I was finishing up, another member asked me where I came up with the circuit. I passed the info along, hoping you gain another devotee!

  • Asking God Almighty (AJ) for forgiveness will help you through this while, we are indoors, this not something to ignore and the best time to connect yourself with your Lord (AJ)… All this will remain here if any of us would have to depart from this world and these worldly stuff will not help us to get through, need good deeds, repentance and perhaps much more than that we can do in this crunch time, where only that Supreme Power can help us through. This workout is indeed good but returning to God Almighty (AJ) will help us here AND hereafter! THINK!!!

  • Man, I dig your ab videos as well as all of your others. This particular vid is great, though I haven’t perfected the side plank crunch or the 180 plank reach, it’s getting there. By end of summer I should be to complete this workout without 30 secs of rest between each exercise. Thanks man.

  • warmup = seal jacks; butt kicker; inchworm to shoulder tap; mountain climber (30s x 2)
    workout = lateral lung to single leg hop; squat to twisting crunch; side plank crunch; plank jack to rotation; push-up to pike toe touch (45s x 3)
    burnout = EMOM = 12 squat thrusts; 24 bicycle crunches; (each in under 1 min, x4 =4 mins)

  • Awesome job I have a question could we repeat the circuit two or three times of course we take a break of 2 or 3 minutes in between?

  • I just tried this workout and posted the results on my channel. Phew this was toughest workout I’ve ever had to do. Thank you Funk

  • This was awesome! Any chance we can get an estimated calorie burn count to take this into account on apps like MyFitnessPal? Thanks!:D

  • Watch out Rhys, I’m coming for that physique. Thanks guys, for these amazing videos that are well explained, are mindful of beginners, are not detrimental to the joints and or muscles and are just vusually pleasing.

  • workout was good. EMOM was awesome for fat burning ans testung one capability. But 1 request that can the approximate calorie burnt out in every workout can also brought out. It will be great to balance the diet with HIITs

  • Although this is one of the toughest workouts I have ever done, but it was so great and I feel so satisfied after I finished the whole video!

  • Anyone know approx how many calories this workout burns? I’m just trying to log activity in my fitness appdoesn’t have to be exact, thanks in advance!

  • Can someone write out the exercises so I can take it to the gym for me and my buddies, yes I’m crazy lazy but I promise if someone does write it out I’ll definitely do it. ����Thanks in advance.

  • Your workouts are really great! Just 30 mins at home and I’m totally exhausted, I can really feel it in my muscles for at least 2 days after! Best exercise videos I’ve ever tried!

  • Great video I just wish they explained what the movement was because I found myself watching them do it then pausing the video and making up lost time.

  • Thanks MARSHA for this workout!!�������������������� Absolutely love it. ���� Will be trying this one tomorrow. I love strength training with the barbell. I see great results.

  • Great workout! I have not exercised in a while. Great start to my 4:30am morning!!!! I have some work to do, but I will get there.

  • I loved all of the moves and the whole work out was a lot of fun. Subscribed after watching this! Thanks so much for the great work out!

  • Thank u Frank!!
    You are an inspiration For all fitness maniac!!!
    No pain No Gain….

    PS.I love the joggers you are wearing.
    Which Brand…?
    Thanks for Everything!!! ��

  • During the AMRAP…I just watched on the 2nd round…Goodness, Reese was on FIRE!!! Those planks were debilitating…maybe next time I will keep up, but I did not quit! Thank you.

  • I can’t believe I found this website. NextLevelDiet completely changed the way I look at diets. When I started following their diet plan, I realised that diet isn’t something you should be scared of and it can easily fit in your daily routine.

  • This workout killed me in the best of ways!! I used a 10kg barbell for this and really felt the burn �� Thank you so much for ur workouts!! Loved it ��

  • Gosh this man got so much energy to do all these. And i feel like watching a action movie. My heart was in race with my eyes. Hahahahaha respect from Switzerland! Bisous bisous.

  • Since covid my boy and my cousin have been doing daily 30 minute workouts on youtube with various trainers. The tornado wrecked us. Love this mans energy and creative workouts.

  • Thank you Funk Roberts for this incredible workout. You should consider putting a donations link in the description of your video with Venmo, PayPal, Cashapp & Bitcoin. I’m sure a people would give a few dollars per workout.

  • Amy you are just awesome. The way you land up doping the last round be it AMRP or Min on Min. it just feels so fab post doing your workout. Thanks:)

  • U sir.. legit.. thumbs up… we need normal everyday looking people like you to give us workout hacks so we average human knows it is achievable… not some roid induced musclehead

  • I’m sorry, but seriously how is Rhys moving so fast in the Burn Out section? He was the same in the AMRAP sessions in other videos. Like dude seriously what’s the secret?

  • Ashley,I’m greatly learning to build up my whole body shape, though it pain a lot more than expected but I don’t mind I will continue to work out my body, being working as body guide at the entrance of the hotel.

  • Thank you Robert….i performed the wkout with a 3 kgms vest, i weight 48kgs. Next ill do it with a 5 kgsms vest. Then 5 rounds with 3 kgms and 5 rounds with 5 kgms vest. So i will be doing 4 cardio hit routines.����

  • Holy crap. I started my fitness journey about 3 months ago, which consists mostly of running and HIIT. I lost close to 30 pounds from it and dieting, but wanted to kick it up a notch. This workout will keep you humble. Thanks Funk! Kicked my rear. Loved it!

  • I just finished this work out �� il admit i found it hard for the plank crunch, im botttom heavy but i love it means its a challenge and il keep going till i see the results.

    I clicked liked and subscribe. God bless you both and thw production team of Self for helping us keep fit.

    I really appreciate you guys!

    Love from the Fiji Islands ��

  • Funk you always inspire me to BRING IT! You are constantly bringing so much Funk you should change your name to Phunk cuz “we want the Phunk…give us the Phunk…ow” Thanks for all you do. Much love.

  • I like how fast to the point you was on this as oppose to the other people that make a 15min video and only talking about the actually purpose of the video for 2 mins. For that you get the subscribe from me

  • Nice. I’ll admit I’m not quite as low as you on the wall. I’m in my 50s and I’ll stress his caution on warming up good first. Also make sure the wall is ehem “load tested” lol. I mighta heard a slight crack in the Sheetrock on the first try.

  • Looove all of your HIIT videos, but could you possibly make one specifically without any jumping? I hurt my knee a few years ago & it’s nice to go easy on the joints

  • We used to that when we were kids! It’s fun everybody! Try it! We thought it was just another childrens’s game. �� We used to walk up and down the wall. The one that would walk without bumbling would win a Debbie snack. ��