Plank Up-Downs
Looping clip from the Homie Fit app
Exercise · Arms
Plank Up-Downs
- Core
- No jumping
- Standing
Difficulty
Intermediate
Standard set
30 s
Intermediate level in the app
Calories
≈ 67kcal
10 min · 70 kg / 154 lb
Equipment
No equipment
How to do it
- 1
Start in a forearm plank.
- 2
Press up onto one hand, then the other, into a high plank.
- 3
Lower back down one arm at a time. Alternate the lead arm.
Keep your hips as still as possible.
Muscles worked
- Arms
- Abs & core
- Shoulders
Calories burned
Estimated with the MET value the app uses for this move. Real numbers depend on effort and body.
| Time | 130 lb | 155 lb | 180 lb | 205 lb |
|---|---|---|---|---|
| 5 min | 28 | 34 | 39 | 45 |
| 10 min | 57 | 68 | 79 | 89 |
| 20 min | 114 | 135 | 157 | 179 |
| 30 min | 170 | 203 | 236 | 268 |
When the app swaps it out
Homie Fit replaces this move with a similar, safer one if you tell it about:
- Wrists
- Shoulders
Variations
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Homie Fit Want this as a full plan?
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