Shoulder Tap Plank Jack
- Duration: 00:00:32
**Body Part/Parts Used:**
Core (Rectus Abdominis, Obliques), Shoulders (Deltoids), Chest (Pectoralis Major), Triceps, Quadriceps, Calves (Gastrocnemius and Soleus)
**Equipment Needed:**
None
**Difficulty:**
Intermediate to Advanced
#### How to Perform It Correctly:
1. Start in a high plank position, ensuring that your hands are directly under your shoulders and your body forms a straight line from head to heels.
2. As you maintain core engagement, jump your feet out to the sides, akin to a jumping jack. Make sure the movement is quick but controlled.
3. Simultaneously, lift your right hand off the ground and tap your left shoulder. Make sure to keep your hips as stable as possible.
4. Return your right hand to the starting plank position.
5. Jump your feet back together.
6. Now, lift your left hand off the ground and tap your right shoulder.
7. Return to the starting plank position to complete one repetition.
**What It Does & Benefits:**
This exercise serves as a full-body workout targeting multiple muscle groups. It engages the core, promoting abdominal strength and stability. The shoulder tap incorporates the deltoids and pectoralis major, improving upper body strength. The jumping aspect raises your heart rate for a short burst of cardio, aiding in calorie burn and enhancing cardiovascular fitness. Additionally, the quick, fluid movements of this exercise help to improve your coordination and agility. Overall, it’s a potent blend of strength training and cardio that benefits both muscle building and fat loss.
Core (Rectus Abdominis, Obliques), Shoulders (Deltoids), Chest (Pectoralis Major), Triceps, Quadriceps, Calves (Gastrocnemius and Soleus)
**Equipment Needed:**
None
**Difficulty:**
Intermediate to Advanced
#### How to Perform It Correctly:
1. Start in a high plank position, ensuring that your hands are directly under your shoulders and your body forms a straight line from head to heels.
2. As you maintain core engagement, jump your feet out to the sides, akin to a jumping jack. Make sure the movement is quick but controlled.
3. Simultaneously, lift your right hand off the ground and tap your left shoulder. Make sure to keep your hips as stable as possible.
4. Return your right hand to the starting plank position.
5. Jump your feet back together.
6. Now, lift your left hand off the ground and tap your right shoulder.
7. Return to the starting plank position to complete one repetition.
**What It Does & Benefits:**
This exercise serves as a full-body workout targeting multiple muscle groups. It engages the core, promoting abdominal strength and stability. The shoulder tap incorporates the deltoids and pectoralis major, improving upper body strength. The jumping aspect raises your heart rate for a short burst of cardio, aiding in calorie burn and enhancing cardiovascular fitness. Additionally, the quick, fluid movements of this exercise help to improve your coordination and agility. Overall, it’s a potent blend of strength training and cardio that benefits both muscle building and fat loss.
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