Continuing our dissection of the burpee – today we PLANK – AND push up!

I absolutely LOVE planks as they are just a classic move that benefits every part of the body in such a great way.

Planks work core – lower and upper strength – and endurance.  Let’s get our form down:

A plank is a HOLD in a straight line through the body. 

Ensure your shoulders are over your wrists … eye gaze ahead of your hands … hips are tucked under (no triangles with booty in the air) with your core braced … feet about hip width apart and pressing back into your heels.

There should be a straight line from your head through your spine, hips, and down to your heels.

Modification – you may plank from your knees – but still keep those hips tucked under so there’s that nice line from your head to knees on the floor.

And now the PUSH UP – we start at the top in our perfect plank form – either on knees or toes.  Bend at the elbows, leading with your chest as low as you can.  Keep that nice straight line through your body – don’t allow hips going up and neck reaching down.  Then press back up again and repeat.


~ Plank – CYL 20, 30 or 45 secs

~ Basic burpee – CYL 8, 12 or 15 reps

~ Push Ups – CYL 8, 12 or 15 reps

1-2 rounds

Question – which is worse?  Planks or push ups, lol!  Do you love ‘em, hate ‘em … what’s your take on today’s 2 moves?  Comment below …