A Pump, Plank, and Press Routine to Hit Your Entire Body

The workout below is for Day 24 of the Just Enough Workout, a four-week workout plan. Today’s routine is 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 featuring these workouts, you can do that here.

Planks can be a phenomenal exercise. When done correctly, this foundational move can help build all-over strength. The focus might be on your core, but in a high plank, you’ll also be engaging your arms, shoulders, glutes; plus building strength in your wrists, hands, and even your toes. And once you’ve mastered a classic plank, a whole new world of variations opens up. (Seriously, just check out some of the options.)

In today’s routines, you’ll do a forearm plank and an inchworm—an exercise which finishes each rep in a high plank position. As you move through these exercises, think about activating your entire body as much as possible. Keep your core engaged, but also keep your hips level and your back as straight as you can (no rounding or dipping). Think about pulling your shoulders down away from your ears, and stacking your wrists directly under your shoulders. To help keep tension out of your face and neck, soften your gaze and let your eyes wander a few inches in front of your fingertips. Notice if you start to feel a crease in your neck, or if your brow starts to furrow when the effort really kicks in—then exhale, and let it go.

You’ve got a rest day coming up tomorrow, so if you’re feeling some extra pep today, why not add on one more circuit, or just 10 more seconds? It’s Week 4! Time to give it your all!

Just Enough Movement Directions:

• Complete each exercise for 30 seconds, then rest for 30 seconds.
• After completing all three exercises, rest for up to 60 seconds. That’s 1 round.
• Complete 2–3 rounds.

Just Enough Movement Exercises:

• Bodyweight Frog Pump
• Forearm Plank
• Inchworm

Just a Little More Movement Directions:

Complete each exercise for your chosen work/rest interval:

• 30 seconds work, 30 seconds rest
• 40 seconds work, 20 seconds rest
• 50 seconds work, 10 seconds rest

After all of your exercises are done, rest for up to 60 seconds. That’s 1 round. Complete 3–5 rounds.

Just a Little More Movement Exercises:

• Frog Pump (Light Dumbbell Set)
• Overhead Press (Medium Dumbbell Set)
• Forearm Plank Leg Lift
• Sumo Squat (Medium Dumbbell Set)
• Inchworm to Push-Up

Exercise Directions: