Bodyweight Core and Arms Workout

You’re midway through Week 3, so it’s time to take things up a notch. Today’s workout includes two circuits, like you’ve done before. In the first circuit, you’ll start standing for skaters, then drop to the floor for the next three moves—which are all in a plank position.

If you do all three without stopping, that means you’ll be holding a plank for 90 seconds. If that feels too intense, there’s no shame in coming down to your knees briefly, or even taking the push-ups from a kneeling position. It’s more important to maintain good form than to just lock your arms and hold a plank. During the forearm plank reaches and shoulder taps, really focus on keeping your core tight, so that you don’t rock side to side. Try to keep your hips as stable and still as possible.

Before you start today, don’t forget to warm up first with this cardio warm-up. It’s got jumping jacks, plank pikes, and jumping lunges, so you’ll be primed to nail those burpees and plank variations in the workout below. Along with that warm-up, and your optional cool-down, all of the workouts in this challenge were designed by certified trainer Lita Lewis, exclusively for SELF.

The Workout
Here’s a detailed breakdown of the moves you’ll do.

Directions
Do each move below for 30 seconds with no rest between moves. After each circuit, rest for 45 seconds. Complete both circuits 2-5 times total.

CIRCUIT A
Skater
x 30 seconds