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Exercise of the Week – Plank & Step/Jump

Target Muscles: Core (Abdominals & Lower Back), Shoulders (Deltoids & Trapezius) and Cardio.

Plank & Step/Jump 01 - Pro:Kinesis Personal Training, High Wycombe

One of you should lie face down on the floor, propping yourself up with your elbows directly under your shoulders, forearms flat on the ground and your hands together below your chin. Keeping your spine, hips and legs straight as shown, hold the position for as long as you can while the other partner steps side to side over the prone person as quickly as possible.

Plank & Step/Jump 02 - Pro:Kinesis Personal Training, High Wycombe

To advance the cardio part of the exercise, the standing partner can jump from side to side over their partner ensuring good clearance each time.

Repetitions: Continue for as long as the prone person can hold for, then swap with your partner

Sets: 1-2

The next exercise in our partner series, and a good combination of cardio and core. Utilising the standard Plank exercise to form a basic hurdle for the other partner, is another way of exercising at home or in the park with no equipment required.