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This Squat and Plank Routine Punches Up the Good Vibes

The workout below is for Day 12 of the Good Vibes Workout, a four-week workout plan. It’s pretty great on its own, but you can also check out the full program right here or browse the calendar here. If you’d like to sign up to receive daily emails of these workouts, you can do that here.

We hope you enjoyed your rest day yesterday, and are feeling energized for this circuit routine today! You’ve got a cardio workout in store for tomorrow, so today’s routine is going to focus a lot more on strength—and it’s going to be a fun one.

In today’s routine, you’ll be working with exercises that, in some way, emphasize either the squat or the plank motion. That means this routine is really going to be legs- and core-focused. But don’t worry: You won’t just be doing regular squats or regular planks. Instead, you’ll be doing some fun variations of them that invite other muscle groups to the party, such as your back, shoulders, and arms.

You’ll start with the most cardio-focused move of the bunch, the crossover punch in squat, which will challenge you to hold the squat position while you alternate punches. Next up is the plank to row, which brings in some back work, followed by the sumo squat, which targets your inner thighs more than the traditional squat. Then you’ll take on the plank up-down, which is great for building strength in your arms as well as your core, and end with the alternating reverse lunge, a single-leg exercise that’s similar to the knee-flexing movement of the squat.

Your optional bonus at the end of this routine is also going to focus on your core: You’ll perform two movements back-to-back for 30 seconds apiece, then repeat the sequence. Like in your last circuit workout, we’ll be changing positions for these moves (from high plank on your hands to lying faceup), so your arms won’t tire before your core does.

And if you haven’t been doing the bonuses, might we suggest you give one a shot? You’re almost halfway through this program now, so you might be more prepared to handle these finishers than you may think. Remember, you can always modify the bonuses. Instead of doing the two rounds suggested, start with one and see how your body feels. It’s your workout; do what feels best for you!

Workout Directions

Complete each exercise for your chosen work/rest interval:

30 seconds work, 30 seconds rest40 seconds work, 20 seconds rest50 seconds work, 10 seconds rest

After all 5 exercises, rest for 60 seconds. That’s 1 round. Complete 2–5 rounds.

Exercises

Crossover Punch in SquatPlank to RowSumo SquatPlank Up-DownReverse Lunge (Alternating)

Bonus: 2-Minute Core Finisher

After your last round, do the 2 moves below for 30 seconds each, back-to-back, without resting, for 2 minutes total.

Triple ClimberV-Up (Alternating)

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