Pick an easy option that allows you to move and groove.
Options: perform Double/Single-unders or a mixture of the two → No Rope? Perform Weighted Jumping Jacks.
💪/🤰 perform Toe Taps until 1:30-1:45 each round with a 30-45 sec. rest before the next 2-min. interval.
Wall Plank Hold
Pick an option that allows you to hold 30-60 sec.
Options: feet higher against the wall = more shoulders, less core → feet lower against the wall = less shoulders, more core → perform with feet elevated on a stool/box/chair.
💪 perform regular Plank Hold (elbows or hands).
🤰 perform Elevated Plank Hold.
Pick an option you can hold for at least 30 seconds.
Options: perform with both legs straight ahead → perform with one leg straight and the other bent → perform a Tuck Hold.
💪 perform max rep L-sit Foot Taps.
🤰 perform 60-sec. Dip Support Hold, feet on the ground.
Equipment: perform on the floor, between two chairs/stools.
Reverse Plank Hold
Pick an option you can hold for at least 30-60 seconds.
Options: perform on hands → perform on elbows (harder!)
🤰 perform Back-supported Glute Bridge Hold.
🔥 perform max duration hold single-leg Reverse Plank, supporting the body with only one leg at-a-time (one heel down and the other leg raised).
Side Plank Crunch
Should be an easy, unbroken difficulty.
Options: adjust to 6-8 reps per side → perform on elbow or hand.
💪/🤰 perform Side Plank Hip Lifts, each side.
Options: tap onto elevated object → tap toe in front of you on the ground.
✅ Wall space for Wall Plank.
✅ Jump Rope for Singles/Doubles.