12 Moves in 20 Minutes

12 Moves in 20 Minutes

5. Plank, Jack & Row. Better than any crunches you could ever do, the plank will help define your abs and keep your entire core strong. The jack tests the stability of your plank, especially your hips and back so work to keep your hips facing the floor and your shoulder blades squeezing together. The row will also challenge your stability as it strengthens and sculpts your back and shoulders.

To do: Hold a 12-pound weight in each hand and begin in a plank (top of a push up) with the feet wide. Soften the knees and squeeze the legs together (like a jumping jack). Jump back out to your wide plank. Row one weight to your rib cage, keeping your hips square to the floor. Repeat jack and then row on the the other side. Repeat 20 times (10 on each side).

Modification(s): Execute entire combination on all fours with no jack.

Challenge(s): Repeat 12 jacks in a row, followed by 12 rows on the right, 12 jacks, 12 rows on the left.