Side plank + row (right)

How to do it

1. Set upSide plank with your top arm reaching straight overhead.
2. MoveKeep your hips lifted as you sweep the top arm back along the side of your body and bend the elbow to 90 degrees, forearm pointing up, then reach it back overhead.
3. Watch forLetting your top shoulder roll backwards with the row. Your chest stays facing forward.

Easier or harder

Easier

Bottom knee down.

Harder

Side plank + reach under (right): more rotation.

What it works

Muscles

Core

Position

On your side

Intensity

Moderate Medium

Impact

No jumping

Swap it for

• High plank arm raises
• Bicycle abs
• Slow paused bicycle crunches
• Sit-up + punches
• Regular ol situps
• Starfish crunches

In these workouts

• Upper-Body HIIT Workout