Beginner
Tier A in CardioMountain Climber
Plank Jack
3sets
30stime
30srest
~8.6kcal/min
How to do it
Muscles worked
Feel it right
Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.
You should feel it inAbs
Whole core bracing — abs and glutes tight; shoulders only support.
Key cue (the coach says it during the set)“Squeeze glutes and abs, one straight line.”
Tempo · Hold steady, breathe slowly
Feel it somewhere else? Fix it like this
- Feel it in Lower backHips sagging. Tuck the tailbone and squeeze the glutes; shorten the hold or drop to the knees.
- Feel it in ShouldersSinking into the shoulders. Push the floor away and keep the elbows under the shoulders.
- Feel it in Neck / upper trapsNeck strain. Look at the floor slightly ahead, head in line with the spine.
- Barely felt itToo light or too fast. Lower for 3 seconds, pause 1 second at the stretch, and pick a load that leaves only 1–2 reps in the tank.
- Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.
During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.
Tips
- Keep your hips low and level; do not let them bounce up with each jump.
- Step your feet out and in instead of jumping for a low-impact version.
Common mistakes
- Letting your hips rise into a pike as you tire.
Breathing
Breathe rhythmically with the jumps; do not hold your breath.