A Fast At-Home Bodyweight Workout With Plank Walks


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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.