Bodyweight

Chair Plank Jack

Chair Plank Jack is a full-body workout targeting your core, arms, shoulders, and lower body. It enhances stability and core strength, involving a jumping jacks motion in a plank position on a chair, boosting cardiovascular health.

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Chair Plank Jack instructions

Step-by-step instructions

Stand in front of a sturdy chair facing the back. Bend over and place your hands on the top of the chair back.

Take a step back with each foot so that your body forms a straight line from your head to your heels.

Hop your feet apart, landing softly with your knees slightly bent.

Hop your feet back together again.

Repeat this movement for the programmed number of reps. Remember to keep your body straight and tight throughout the exercise.

Stand in front of a sturdy chair facing the back. Bend over and place your hands on the top of the chair back.

Take a step back with each foot so that your body forms a straight line from your head to your heels.

Hop your feet apart, landing softly with your knees slightly bent.

Hop your feet back together again.

Repeat this movement for the programmed number of reps. Remember to keep your body straight and tight throughout the exercise.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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