If you’re looking for a way to transform your body without using any equipment, then the answer is right in front of you. Planks are amazing for your core, which you most likely know by now. But something that people don’t stress enough is that planks are wonderful for working your upper body.. keep watching to know more!

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🕒 Timestamps:

Intro - 0:00
1. Plank up/down - 0:48
2. Plank to downward dog tap - 1:23
3. Plank jack - 1:59
4. Forearm plank rock - 2:16
5. Forearm side plank twist - 2:49

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In a nutshell:

Plank up-down
Begin with a high plank----palms flat on the floor, hands shoulder-width apart, shoulders stacked above your wrist, legs extended behind you, and your core and glutes engaged.
Place your feet hip-width apart.
Next, lower your left arm down to place your forearm on the floor.
Do the same with your right to get into the forearm plank position.
From there, place your left hand back on the floor, extending your arm and following with your right arm, so you’re in a high plank.
That’s 1 rep.

Plank to downward dog tap
Again, start on a high plank.
Push your hips up and back to move into a downward dog with your heels reaching toward the floor.
At the same time, lift your right hand off the floor and gently tap your left ankle.
Return your right hand to the floor and shift your weight forward so you’re back into a high plank.
Now, shift back into a downward dog but with your left hand to your right ankle.
Go back to a high plank.
Alternate sides for 30 seconds.

Plank jack
Your starting position is again a high plank.
Next, jump your feet out and in, as if you’re doing a jumping jack.
Try not to let your butt and hips bounce up and down as you jump your feet in and out.
Do this for 30 seconds.

Forearm plank rock
Get into a forearm plank--forearms on the floor, elbows underneath your shoulders, hands facing forward, and legs extended behind you.
Keep your tailbone tucked and engage your core, butt, and quads.
Next, rock your whole body forward a few inches so your shoulders go past your elbows toward your hands.
Then, rock back a few inches to complete 1 rep.
Your core, butt, and quads should be engaged the entire time.
Again, continue for 30 seconds.

Forearm side plank twist
To start, do a forearm side plank by propping your body up on your left forearm.
Your elbow should be stacked underneath your shoulder and your hand in front of your body.
Extend your legs and stack your right foot on top of your left, then squeeze your abs and glutes, lifting your hips off the floor.
Next, place your right arm behind your head, with your elbows bent and pointing toward the ceiling.
This is just your initial position.
From there, rotate your torso toward the floor, bringing your right elbow to meet your left hand.
Make sure not to drop your hips.
Lastly, reverse the movement to go back to the starting position.
Do this for 30 seconds.

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ℹ️ Medical Disclaimer: https://pastebin.com/s0cHYHvf
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