Plank Jack
A plank jack is a cardio exercise in plank position with jumping legs.
- 45 secDuration
- 1 × 20Reps
- No equipmentEquipment
Muscles Targeted
- Core
- Full body
How to Perform
- Start in a high plank position.
- Keep core engaged and back flat.
- Jump feet out wide, like a jumping jack.
- Jump feet back together to plank.
- Maintain plank form throughout.
- Repeat for desired reps.
Common mistakes
- Moving too quickly — use a slow, controlled tempo.
- Using more range than you can control — shorten the movement if your form changes.
- Holding your breath — breathe steadily throughout the exercise.
Pro tip
Start with a comfortable range and prioritise control over speed or distance.
How Kai uses this exercise
Kai adjusts the duration, reps, and difficulty using your form score and session feedback.
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