Exercise Directory
Explore all exercises. Created by PAX, for PAX.
Tag:Plank
Exercises
89 found
Squirrel Splat
Intermediate
SQUIRREL SPLAT
Combine a hand-release merkin with a frogger: down, jump legs outside hands, then back to plank.
Merkin
Core
Plank
Full Body
Plyometrics
Flamingo Merkins
Advanced
FLAMINGO MERKINS
From a toe touch, walk to plank on one leg, do a merkin, then return to touch toes. Switch legs.
Merkin
Upper Body
Plank
Core
Lunge Worm
Advanced
Lunge walk, then perform an inch worm with two Merkins before returning to standing and repeat.
Lower Body
Lunges
Core
Merkin
Plank
Full Body
Zombie Crawl
Intermediate
In plank, crawl forward with legs dragging; try it on an incline for extra challenge.
Plank
Crawl
Zebra Butt-Kicks
Intermediate
From plank, bend knee to 90 degrees and kick skyward to target those glutes like a zebra!
Core
Glutes
Plank
Lower Body
Wooly Worm aka Inch Worm.
Intermediate
WOOLY WORM AKA INCH WORM.
In plank, feet on swing, pull knees to chest for a suspended reverse crunch.
Core
Plank
Wheel of Merkin
Advanced
In incline plank, perform merkins at various angles by rotating 90 degrees each time.
Merkin
Upper Body
Chest
Triceps
Plank
Werewolf
Intermediate
WEREWOLF
Flow from downward dog to low plank, upward dog, and back, pushing through shoulders for burn.
Upper Body
Shoulders
Core
Plank
Welsh Dragons
Advanced
WELSH DRAGONS
In plank, bear crawl 4 steps, then do 1 merkin, 1 plank jack, and 1 shoulder tap. Increase reps by 1 each round until 10, 30-50 feet, or arms give out.
Core
Plank
Crawl
Merkin
Wave of Merkins
Intermediate
WAVE OF MERKINS
In plank, PAX do a wave of merkins, starting at 1, increasing to 10, then back down to 1.
Merkin
Plank
Core
Upper Body
Tunnel of Love
Intermediate
TUNNEL OF LOVE
While planking side by side, PAX take turns crawling under the tunnel formed by their bodies. Best done with a ruck on, in the snow, or in the mud.
Core
Plank
Crawl
Triple Check
Advanced
TRIPLE CHECK
In teams of three, one person holds a people's chair, another is in plank, and the third sprints 100 yards and back, repeating the sequence three times.
Partner
Plank
Sprints
Travoltas
Intermediate
TRAVOLTAS
In a right/left arm-up plank, lower the raised arm to reach underneath and behind your body, then return to start. Bonus points for a pointed finger, just like the Stayin' Alive move!
Core
Plank
Upper Body
Travolta Merkins
Intermediate
TRAVOLTA MERKINS
In plank position, perform a Merkin, then raise your right arm high, reach under your body, raise your arm high again, and return to the Merkin. Flapjack and repeat while channeling your inner Travolta.
Merkin
Upper Body
Chest
Triceps
Core
Plank
Thunderstruck
Intermediate
THUNDERSTRUCK
To the tune of 'Thunderstruck' by AC/DC, PAX do one merkin for each 'thunder!' and hold a plank for the rest of the song, burning off any leftover energy.
Merkin
Plank
Music
Timer
The Grateful Dead (aka Dancing Bear)
Advanced
THE GRATEFUL DEAD (AKA DANCING BEAR)
A plank routine with 5 Merkins, 360° rotations, and arm-leg lifts to channel your inner Dancing Bear.
Core
Upper Body
Full Body
Merkin
Plank
Superman Merkin
Intermediate
SUPERMAN MERKIN
In plank position, perform a merkin while lifting hands and feet off the ground in a superman pose, then return hands to the ground to push up.
Merkin
Core
Upper Body
Plank
Stump Huggers
Intermediate
STUMP HUGGERS
Start in bear crawl position, drop to left elbow, then right elbow, and return to hands.
Core
Plank
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