A Typical Session
16 Min
Warm-up
3m
Main Set
10m
Cooldown
3m
5 kcal
/ min (est.)
3 × 20
sets × reps
Why this exercise
Difficulty: Beginner
Builds shoulder stability and core strength with anti-rotation benefit.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
20
Rest
45s
How to Perform
- 1.Start in a high plank position.
- 2.Lift one hand and tap the opposite shoulder.
- 3.Return hand to floor and repeat on other side.
- 4.Keep hips stable — don't rotate.
Pro Tips
- •Widen feet for more stability.
- •Move slowly and controlled.
- •Engage core throughout.
Equipment
None
Safety
Stop if wrist discomfort occurs.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.