Plank with Alternating Arm Leg Lift for Speed
Builds core stability and coordination under speed
Core & AbsIntermediateStrengthIsometric
At a glance
| Muscles worked | Primary: Core |
|---|---|
| Muscle group | Core & Abs |
| Difficulty | Intermediate |
| Type | Strength · Isometric |
| Sets & reps | 4 sets × 30-45 seconds |
| Estimated calories burned | ~50 kcal |
| Equipment | None needed |
How to do it
- Step 1: High plank position
- Step 2: Lift opposite arm and leg quickly
- Step 3: Alternate rapidly
- Step 4: Keep body stable
- Step 5: Maintain neutral spine
Coaching tips
Benefits
Builds core stability and coordination under speed
Common mistakes
Letting hips sag
Make it harder
Increase speed or time
Make it easier
Standard plank
Breathing
Steady breathing
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Intermediate · 3 sets × 10-12 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.