A Typical Session
20 Min
Warm-up
4m
Main Set
12m
Cooldown
4m
8 kcal
/ min (est.)
3 × 10
sets × reps
Why this exercise
Difficulty: Beginner
Full body movement that builds core strength and flexibility.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
10
Rest
60s
How to Perform
- 1.Stand tall, then bend and place hands on floor.
- 2.Walk hands out to plank position.
- 3.Do a push-up (optional), then walk hands back.
- 4.Stand up and repeat.
Pro Tips
- •Keep legs as straight as possible.
- •Engage core throughout.
- •Move with control.
Equipment
None
Safety
Bend knees if hamstrings are tight.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.