strength · bodyweight
Plank Up-Down
Move between forearm and high plank — brutal for shoulders and core.
3 × 8–12 per side 8 minrest 60s
Equipment
bodyweight
Rest
60s between sets
Primary muscles
shoulders
Also works
chest, triceps, core
How to do it
- Start in a forearm plank.
- Press up onto one hand, then the other, into a high plank.
- Lower back to forearms one arm at a time.
- Alternate the leading arm each rep.
Form cues
- ✓Brace core
- ✓Full range of motion
- ✓Slow, controlled tempo
Common mistakes
- ✗Rushing reps
- ✗Losing tension at the top
Progressions
- Master form → add reps → progress to harder variation