Hotel Room Plank Jack
Improves core endurance, cardiovascular endurance, and agility
Full BodyAdvancedEnduranceLocomotion
At a glance
| Muscles worked | Primary: core. Secondary: legs, glutes |
|---|---|
| Muscle group | Full Body |
| Difficulty | Advanced |
| Type | Endurance · Locomotion |
| Sets & reps | 4 sets × 30s |
| Estimated calories burned | ~80 kcal |
| Equipment | None needed |
How to do it
- Step 1: Start in a plank position with hands shoulder-width apart
- Step 2: Engage core and keep back straight
- Step 3: Jump feet out to the sides, then back in towards the body
- Step 4: Continue for the specified amount of time
- Step 5: Keep arms straight and focus on core engagement
- Step 6: Avoid letting hips sag or back arch
- Step 7: Keep breathing smooth and continuous throughout the exercise
Coaching tips
Benefits
Improves core endurance, cardiovascular endurance, and agility
Common mistakes
Not engaging core, not keeping back straight
Make it harder
Increase time or add weight
Make it easier
Decrease time or use support
Breathing
Inhale and exhale smoothly and continuously
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Advanced · 4 sets × 12-15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.