Woop! Progress! I was able to get through this one only taking two of the optional rest intervals. I decided to pair this sequence with cardio for my day’s workout and wanted to share the breakdown with you guys in case you’re looking for some ideas:
- 4-min plank tabata (filmed it)
- 2-mile run, moderate pace
- 2-min plank tabata (went through the four exercises once instead of twice)
- 1-mile run, fast pace
- 2-min plank tabata (went through the four exercises once)
4-Minute Plank Tabata Challenge: Forearm + High Plank Exercises
A tabata interval structure is 20 seconds of work + 10 seconds of rest, 8 times. This tabata will be made up of four different plank exercises and you’ll go through them twice. During the 10 seconds of “rest” you can either rest OR hold a plank. If you choose to hold, you can do so from your hands or forearms.
Forearm Plank Starfish March | Start in a forearm plank position. In unison, step your right foot and right forearm out to the side so that you’re in a wide, starfish-esque plank position. March them back to starting position and repeat to the left.
Marching Plank | You’re essentially just moving from low plank to high plank, up and down. Starting in a forearm plank position, press up into a high plank, one hand at a time. Reverse the movement when you’re in a high plank, lowering onto one forearm at a time. Important form notes:
- Hands under shoulders, not in front. As you do these, think about keeping your shoulders stacked directly over whatever joint is on the floor (wrist in high plank, elbow in forearm plank). As you fatigue, the tendency is to have your hands far in front of your shoulders so that it’s easier to get back down to your forearms—don’t do this!
- Hold your hips level. Instead of shifting your body weight and rocking the hips to the forearm side as you move up and down, stabilize through the core and hold the hips level. To do this, the arms need to work harder, elbows bending deeper (like when you do a push up).
Alternate your lead hand. Your body will want your dominate side to lead on this (from forearm plank: right hand presses up, left hand comes up, right forearm lowers down, left forearm comes down). Switch it up next time through so that your left side then leads the way.
Arm Slides (R then L) | Start in a plank position with wrists aligned underneath shoulders, abs engaged and spine straight. From here, lift your right leg and bend your right knee in towards your right wrist, making physical contact if possible. From this starting position, you’re going to slide your knee up and down your arm, zipping it towards your armpit as you pull your abs in and round your back slightly up towards the ceiling (think of a mini-cat stretch) and then sliding it back down to the wrist. At the bottom, you want the knee at a hover; try not to rest it on the floor. The goal is to keep the knee lightly touching your arm the whole time, but just keep the knee pulled in as close to the arm as possible.
The first time you go through the four exercises, focus on your right side when you do this one. Do the left side during your second time through.
Jump-Jacks | Start in a plank position with hands aligned underneath shoulders. Jump both feet up towards your hands and then quickly back to a plank. Then jump feet out to the sides (like a horizontal jumping jack) and quickly back together. When doing the “jack” part of this move, try to hold a strong plank alignment with your upper body—don’t let your butt pike up into the air or hips sag downward.
Links to outfit details are affiliate. I appreciate your support!