Welcome to Week 2 of the 4-Week Bodyweight Challenge! Chances are, the freshness and excitement of starting a new exercise program has started to fade, which means only one thing: Now the real work begins. Stick with us—we know you can do this!
Today’s workout is a strength routine and there are several moves that focus on your core. But our spotlight move? It’s the side plank hop. This move will work your core, but if you’re doing it quickly, it will also spike your heart rate and help build some strength in your shoulders and arms since you’re holding yourself in a high plank position. Keep your core engaged throughout, and rather than just jumping your feet side to side, think about using your abs to pull your legs toward your hands (similar to the sensation you have during your mountain climbers).
Start with this three-move warm-up and end with this soothing cool-down; or just hit play to follow the video below (which includes a warm-up and cool-down in addition to the full workout).
Workout Video
Sweat alongside our trainers in this 25-minute workout.
The Workout
Here’s a detailed breakdown of the moves you’ll do.
Directions
Do each move below for 12 reps with little or no rest between moves. At the end of the circuit, try the Bonus or skip to the extended rest. Rest for 60-90 seconds. Do the entire circuit 3-5 times.
Down-Up Dog
x 12 reps
- Start in a downward dog position with your body in an upside down ‘V’ shape. Your hips are high, your back straight, and your heels should be pressing toward the floor so you feel a stretch along the back of your legs.
- Slowly roll forward, and bring your hips toward floor, as roll onto your toes and bring your hips perpendicular to the floor. Your gaze is straight ahead, as you finish in an upward dog position.
- Return to starting position in downward dog.
Thruster
x 12 reps
- Think of this move as a modified burpee without the jump or push-up. Stand with your feet hip-width apart, core engaged, and hands at sides.
- Squat and place hands on floor, making sure hands are between your feet (not outside them).
- Jump feet back to come into a high plank position.
- Jump feet forward so feet land outside hands, and stand squeezing core and glutes as you come up.
- Make this easier: You can modify this move by skipping the jump into high plank, and instead stepping feet back one at a time into a high plank.
- Make this harder: Add a vertical jump as you stand.
Superman
x 12 reps
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- Lie facedown with your arms extended overhead on the floor, and legs straight.
- Engage core, glutes, and shoulders to lift arms and legs up. Pause at the top for a breath, and then lower to return to starting position.
Side Plank Hop
x 6 reps on each side
- Start in a high plank position.
- Engage core and jump both feet toward left hand, keeping both hands on the ground.
- Jump feet back to starting position and repeat on the opposite side for 1 rep.
- Continue to alternate sides.
Alternating Jackknife
x 6 reps on each side
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- Lie faceup with your legs extended and your left arm extended overhead on the floor, with your right arm comfortably by your side.
- Engage your core and simultaneously lift right leg, left hand, and upper torso, to touch left hand to right foot. Keep your core engaged as you lower to return to starting position. Keep your right hand on the floor for added balance.
- Repeat on the other side, lifting left leg and right arm to meet above hips; and continue to alternate.
Bonus: Core Finisher
After each circuit, do Superman Plank Walk x 10 reps, Hollow Rock x 10 reps, and Shoulder Tap x 10 reps on each side.
Superman Plank Walk
x 10 reps
- Start in a high plank position with your shoulders over your wrists and back straight.
- Keep the back of your neck soft, and gaze at the floor as you walk right hand, then left hand about 6 inches forward. Try to keep your core and glutes engaged the entire time so your lower back doesn’t sink toward the floor.
- Return hands to starting position for 1 rep. Repeat, alternating which hand you move forward first.
Hollow Rock
x 10 reps
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- Sit on the floor, with knees bent and pulled toward your chest, and feet flexed and off the floor. Extend your arms above your head.
- Keeping arms straight and knees into chest, rock your body backward, until you roll onto shoulder blades.
- Roll forward, using momentum to get you back to your starting position with hands extended and feet a few inches off the ground.
- Try to balance without letting toes tap the ground. Repeat.
Shoulder Tap
x 10 reps on each side
- Start in a high plank position, with your core engaged and wrists directly under shoulders.
- Without rocking or tilting your hips, lift your right hand and tap left shoulder. Return right hand to floor and immediately lift left hand and tap right shoulder. Return left hand to floor.
- Continue to alternate as quickly as possible with core tight so hips stay stable.
Workout photos: Photographer: James Ryang. Hair: Siobhan Benson. Makeup: Sara Glick at Starworks. Stylist: Meg Lappe.
Trainer Tamara Pridgett is wearing Montiel Victory Bra, $42, montiel.com; Alala Seamless Navy Tights, similar styles at alalastyle.com; Reebok Floatride Sneakers, $150, reebok.com. Adidas by Stella McCartney Yoga Mat, $30, adidas.com and Gaiam Athletic 2 GripMat, $60, gaiam.com.
Gifs and first photo: Photographer: Remi Pyrdol. Hair: Clay Nielsen. Makeup: Hiro Yonemoto at Atelier. Stylist: Meg Lappe.
Trainer Tamara Pridgett is wearing (first photo) Outdoor Voices Slashback Crop, $60, outdoorvoices.com; Athleta Salutation 7/8 Tights, $79, athleta.gap.com; Reebok Crossfit Grace, $100, reebok.com. (gifs) Reebok Tri Back Sports Bra, $25, reebok.com; Athleta Salutation Tights, $79, athleta.gap.com; Ascics Gel-Nimbus 20 Sneakers, $160, asics.com.
Workout video: Videographers: Vara Reese and Stephanie Strauss. Editor: Brian Morrissey.
Trainer Bianca Vesco is wearing Outdoor Voices Athena Crop, $50, outdoorvoices.com; Nike Power Legendary, $85, nike.com; Asics DynaFlyte 2, $130, asics.com. Model Suzanne Cover is wearing Under Amour Crossback Sports Bra, $35, underarmour.com; LNDR Vortex Leggings, $150, lndr.uk; Brooks Adrenaline GTS 18 Sneakers, $120, brooksrunning.com.
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