Commandos

How to do it

1. Set upHigh plank, feet wide for balance.
2. MoveLower your right forearm to the floor, then your left, so you're in a forearm plank. Press back up right hand first, then left. Swap which arm leads each time.
3. Watch forRocking your hips side to side. Wider feet help.

Easier or harder

Easier

High plank hold: build the base first.

Harder

1-arm commandos: one arm does several reps in a row.

What it works

Muscles

Chest, Core, Triceps

Position

Plank / all fours

Intensity

Moderate Medium

Impact

No jumping

Swap it for

• Standard push-ups
• Negative push-ups
• Low push-up hold
• Push back push-ups
• Push-up + shoulder tap
• Knee push-ups

In these workouts

• Upper-Body HIIT Workout