12 Moves in 20 Minutes
12 Moves in 20 Minutes
9. Tri Push ‘N Plank. To perform a successful push-up and side plank (let alone 20), your entire body has to stay tight, so you actually end up working every muscle in your body. Additionally, by keeping the elbows in tight you work the triceps more than a regular push-up, so you’ll be working to strengthen your arms.
To do: Begin in the top of a push-up position with your hands directly underneath your shoulders. Lower yourself down, keeping your elbows close to your sides to work the triceps and chest. As you return, rotate your body completely to one side and stack your feet into a side plank. Hold for a count of two before returning center. Push up again and rotate to the opposite side. Repeat 20 times (10 on each side).
Modification(s): a) Perform push-up with knees on floor. b) When you rotate to side plank cross your top leg behind the front leg.
Challenge(s): a) As you push up slowly count to four. b) In Side Plank lift the top leg up.