{"id":55628,"date":"2017-01-30T07:15:06","date_gmt":"2017-01-30T12:15:06","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=55628"},"modified":"2017-02-04T11:43:28","modified_gmt":"2017-02-04T16:43:28","slug":"plyometric-planks-cardio-core-workout","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/db\/plyometric-planks-cardio-core-workout\/","title":{"rendered":"3 Plyometric Planks You Need to Try ASAP"},"content":{"rendered":"
\"3
Photo: Ryan Kelly \/ Daily Burn 365<\/a><\/em><\/figcaption><\/figure>\n

Imagine exercises that fire up your ab muscles<\/a>, while simultaneously banking a killer calorie burn. We\u2019re talking moves that work your core from every angle \u2014 hitting your transverse abdominals (which wrap horizontally around your midsection and provide stability), obliques<\/a> (muscles that engage for side bending) and the rectus abdominis (which provide a six-pack look<\/a>). Well, that\u2019s exactly the winning workout we have for you.<\/p>\n

For these three plyometric<\/a> planks, we take your standard static hold and add some \u201cpow.\u201d That means explosive movements designed to improve muscular power, so\u00a0they check\u00a0off those cardio and core boxes, too. If you\u2019re thinking you\u2019ve hit the fitness jackpot right about now…you have!<\/p>\n

RELATED: <\/strong>3 Common Plank Mistakes (And How to Fix Them)<\/a><\/p>\n

3 Plyometric Planks for a Cardio Core Workout<\/h2>\n

Get ready to get super fit. Perform these three bodyweight-only moves<\/a> for 30 seconds each, with a 10 second rest in between. (Take more time if you need it.) Remember to keep a flat back and neutral pelvis \u2014 no dropping or raising your hips \u2014 throughout each exercise. Push yourself to complete the circuit for as many rounds as you can handle. If you need a modification for any of these moves, you can always step instead of jump. Your kicked up cardio and strong core<\/a> await.<\/p>\n

<\/h3>\n
\"Plank
GIF: Daily Burn 365<\/a><\/em><\/figcaption><\/figure>\n

1. Plank Ladder<\/h3>\n

Daily Burn 365<\/a> trainer Dara Theodore shows how a simple forward hop can turn up the burn on a standard plank. Try not to pike your hips too much as you bring your feet forward.<\/p>\n

How to: <\/strong>Start in a high plank position<\/a>, wrists under shoulders and body in a straight diagonal line from shoulders to ankles. Your feet should be hip-width apart\u00a0(a)<\/strong>. Hop both feet about six inches toward your arms (b)<\/strong>. Hop both feet another six inches toward your arms (c)<\/strong>. Jump your feet all the way back to the starting position (d)<\/strong>. Repeat.<\/p>\n

RELATED: <\/strong>3 Sculpting Ab Exercises You Can Do with a Towel<\/a><\/p>\n

\"Plank
GIF: Daily Burn 365<\/a><\/em><\/figcaption><\/figure>\n

2.\u00a0Plank Jacks to Tuck Jump<\/h3>\n

Prince Brathwaite may make this move look<\/em> easy, but don\u2019t let this Daily Burn 365<\/a> trainer fool you. You\u2019ll jack it out in a plank before finishing with a powerful leap into the air. Think about pulling your knees toward your chest in the tuck (it\u2019ll scorch your core even more!), instead of going for height.<\/p>\n

How to: <\/strong>Start in a high plank position, wrists under shoulders, body in a straight diagonal line from shoulders to ankles and feet hip-width apart (a)<\/strong>. Jump your feet wider than your hips and then back to the starting position (b)<\/strong>. Repeat that motion another\u00a0time\u00a0(c)<\/strong>. Next, jump your feet up to\u00a0your hands (d)<\/strong>. Then quickly jump straight up to bring your knees toward your chest for a tuck jump<\/a> (e)<\/strong>. Place your hands back down and jump your feet back to a high plank (f)<\/strong>. Repeat from the top.<\/p>\n

RELATED: <\/strong>No More Sit-Ups: 7 New Moves to Work Your Abs<\/a><\/p>\n

\"Diagonal
GIF: Daily Burn 365<\/a><\/em><\/figcaption><\/figure>\n

3. Diagonal Squat Thrust<\/h3>\n

Bonus points for this move from Theodore, which works your booty<\/a>, too. Make sure to hit a solid plank each time you jump your feet back.<\/p>\n

How to: <\/strong>Start standing with feet hip-width apart (a)<\/strong>. Place your hands diagonally on the floor, right hand slightly in front of the left (b)<\/strong>. Jump both feet back on a right diagonal to hit a high plank with shoulders over wrists (c)<\/strong>. Jump your feet back to your hands, landing in a squat<\/a> with hips squared to the front (d)<\/strong>. Squeeze your glutes to stand (e)<\/strong>.\u00a0Place your hands diagonally on the floor, this time with your left hand slightly in front (f)<\/strong>. Jump both feet back on left diagonally to hit a high plank position (g)<\/strong>. Jump back up to the forward-facing squat position and continue alternating (h)<\/strong>.<\/p>\n

For more exercises that rev up your heart rate and work your abs, try <\/em><\/strong>Daily Burn 365<\/em><\/strong><\/a>. You\u2019ll get a new workout every day, free for 30 days! <\/em><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

Turn your core workout into a cardio one with these three plyometric planks. Each one tones your midsection and blasts calories. Get ready to sweat!<\/p>\n","protected":false},"author":51,"featured_media":55657,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[300,298,301],"tags":[136,32,288,430,313,289,341,343,100],"class_list":["post-55628","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-db365","category-db","category-workouts","tag-abs","tag-bodyweight","tag-cardio","tag-daily-burn","tag-daily-burn-365","tag-exercise","tag-tax1living-well","tag-tax2exercise","tag-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/55628","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/51"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=55628"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/55628\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/55657"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=55628"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=55628"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=55628"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}