Plank + Plyo Bodyweight Workout {my go-to traveling workout}

A challenging plank + plyometric workout; burn calories, build explosive strength, and seriously tone your torso using just your bodyweight.

plank + plyo bodyweight workout | www.nourishmovelove.com

Unlike most Minnesotans my husband and I do most of our travel in the summertime. You see, I’m married to a stud professional beach volleyball player. So we follow the avp domestic tour. I mean if your husband is going to play a professional sport it mid-as-well be one where you get to travel to warm places and spend lots of time with your toes in the sand {lucky me}!

But being the type-a person that I am, I love my routines. And starting my day with a good sweat session is part of my routine and I stick to it, even when I’m traveling.

So I took full advantage of our most recent trip to Huntington Beach, California and called up fitness blogger and dietitian-in-the-making, Whitney from To Live & Diet in L.A., to get together for a morning workout on the beach.

Whitney is pretty much a jaw-dropping, beautiful L.A. celebrity; aka entertainment reporter turned healthy lifestyle blogger. She’s every bit as amazing in person as she is behind the blog! And Whit’s a great workout partner as she likes to hiit it hard, like i do.

This workout is based off my go-to bodyweight exercises when traveling — plyometrics and planks. You get cardio and explosive leg conditioning from the plyometrics, paired with upper body strength and core training in the form of various plank exercises. Making this a well-rounded, total body burn!

So whether you’re traveling for the upcoming Memorial Day weekend or you’ve let go of your gym membership for summer, these effective no-equipment moves need to be part of your workout routine.

{music: handclap by fitz and the tantrumsget more songs currently rocking my workout playlist here}

the workout: plank + plyo bodyweight workout

I’ve teamed up with the beautifully, fit Whitney from To Live & Diet in L.A. for this bodyweight workout; so I’m sharing the first half of the workout below. Get the second half of the workout {8 additional exercises} over at To Live & Diet in L.A. 

Complete the number of repetitions listed next to each exercise {same goes for the additional 8 exercises on To Live & Diet in L.A., then repeat the entire workout {all 16 exercises} x 2 sets for maximum burn. 

No equipment needed. See how challenging your traveling workouts can be using just your bodyweight.

  • 30 sumo squat hops
  • 30 plank + cross-body knee drive
  • 28 split jumps
  • 28 plank shoulder taps
  • 26 chair jumps
  • 26 plank + alternating leg lifts
  • 24 surfer spins
  • 24 plank swimmers

Get the 8 additional exercises here!

see video above for complete workout and proper exercise form.

sumo squat hops – 30 reps

sumo squat hops

how to do it:

  1. Start in a wide sumo squat stance, feet wider than hip width distance, heels in and toes out.
  2. With weight in your heels, chest lifted perform a squat; touching the ground.
  3. Then explode up, pressing your hip forward and either coming onto your toes as you reach overhead or leaving the ground.
  4. Repeat this movement for 30 repetitions.

modify: perform a squat and reach by removing the jump at the top and just coming onto your toes as you reach overhead.   

make it harder: strive for maximum height on each jump at the top of the movement while landing softly on your toes and performing a full squat at the bottom of the movement {hips in-line with knees}. 

plank + cross-body knee drive – 30 reps

plank + cross-body knee drive

how to do it:

  1. start in high plank position with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers, pulling your kneecaps up towards your belly and pushing your heels towards the wall behind you.
  2. With your core engaged and both legs activated, pull your right knee into your chest crossing your torso towards your left elbow.
  3. Then, kick your right leg back to the starting position, and switch legs, pulling your left knee into your chest crossing your torso towards your right elbow. Keep your butt down and your hips as square to the ground as possible.
  4. Repeat this movement for 30 repetitions.

modify: Drop down onto one knee and pull your floating leg straight in towards your elbow {ex. drop down to left knee and pull right knee to right elbow}.

make it harder: strive to make the cross-body knee to elbow connection on each knee pull. Really challenge yourself by adding a 1/2 push up as your knee crosses your torso.

split jumps – 28 reps

split jumps

how to do it:

  1. Take a large step backwards with your left foot and lower your body towards the floor into a reverse lunge. both legs should be bent at a 90-degree angle at the bottom of the lunge. keeping your front, right knee behind your toes.
  2. With your core engaged, explode up, pushing off the bottoms of both feet jumping straight up. Switch the position of your feet in midair, landing in a low lunge position this time with your right foot back and your left foot forward.
  3. Without rest, repeat this movement for 28 repetitions alternating legs as you jump. Make sure your back leg is bent directly underneath your body and your front leg is bent at 90 degrees at the knee and hip.

modify: Skip the jump and perform 28 alternating front lunges.

make it harder: Challenge yourself to jump as high as you possibly can between each split jump and softly land in a low lunge position with knees at a 90 degree angle. 

plank + shoulder tap – 28 reps

plank shoulder taps

how to do it:

  1. start in high plank position with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers, pulling your kneecaps up towards your belly and pushing your heels towards the wall behind you.
  2. Feet should be shoulder-width distance apart to keep hips stabilized.
  3. Lift your right hand off the ground to tap opposite, left, shoulder.  
  4. Lower your right hand back to the ground and repeat this movement on the other side; lift your left hand off the ground to tap opposite, right, shoulder.
  5. Continue to alternate shoulder taps for 28 repetitions. Be sure to keep your hips and shoulders as square to the ground as possible. 

Modify: Drop down to one or both knees.

make it harder: Bing your feet closer together, adding more of a balance and stability challenge. Again trying to keep your hips and shoulders as square to the ground as possible. 

chair jumps – 26 reps

chair jumps

how to do it:

  1. Begin in neutral standing position, feet shoulder width distance apart, arms at your sides.
  2. As you lower down into a squat position, push your hips back like you are going to sit down on a chair. Try to keep your weight in your heels, chest lift, core engaged and gaze forward.
  3. Keep your arms relaxed in front of your chest, palms facing in toward one another.
  4. At the bottom of your chair squat, drive through the bottom of your feet and explode up leaving the ground as you press your hips forward and drive your arms back behind you.
  5. Land softly on your feet, returning to the low chair squat position.
  6. Repeat this movement for 26 repetitions.

Modify: Eliminate the jump, keeping your feet planted on the ground, performing rapid air squats

make it harder: Challenge yourself to jump as high as you possibly can while still landing softly in a low squat position. Trying to leave the ground quickly so their is minimal time on the ground between each repetition. 

plank + alternating leg lifts – 26 reps

plank + alternating leg lifts

how to do it:

  1. Start in high plank position with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers, pulling your kneecaps up towards your belly and pushing your heels towards the wall behind you.
  2. While keeping your hips parallel to the ground, lift your right leg up off the ground as high as you can while keeping your hips square to the ground. Squeezing your glutes and hamstrings as you lift your leg. 
  3. Lower your right leg back to the ground, and repeat this movement on your left leg.
  4. Continue to alternate leg lifts for 26 repetitions. 

Modify: Drop down to your knees and perform alternating leg lifts while keeping your core and hips as square to the ground as possible.

make it harder: As you lift your right leg, simultaneously raise your left arm out in front of you. Repeat this movement, alternating lifting opposite arm and leg for an additional balance and stability core challenge. 

surfer spins – 24 reps

surfer spins

how to do it:

  1. Begin in neutral standing position, feet shoulder width distance apart, arms bent at your sides at 90 degrees.
  2. lower down into a squat position, pushing your hips back till your hips align with your knees.
  3. Then explode up, turning to your right. Perform a 180 degree jump and turn — turn your head, neck and shoulder towards the right.
  4. Land softly on your feet returning to the bottom squat position, facing the opposite direction.
  5. Repeat this 180 degree jumping movement for 24 repetitions. Jump right, right; then left, left; then right, right and so on. Maintain a tight, engaged core throughout this entire movement. 

Modify: Eliminate the 180 degree jump by performing an air squats. When you get to the top of the squat pivot on your right foot 180 degrees. Repeat this movement pivoting 180 degrees each repetition; pivot right, right; then left, left; then right, right and so on. 

make it harder: Challenge yourself to jump as high as you possibly can with each 180 jump, while still landing softly in a low squat position. Trying to leave the ground quickly so their is minimal time on the ground between each repetition. 

plank swimmers – 24 reps

plank swimmers

how to do it:

  1. Start in high plank position with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers, pulling your kneecaps up towards your belly and pushing your heels towards the wall behind you.
  2. Lift your right arm off the ground and swing it straight behind you, back overhead, straight out in front of you, and then re-plant your right hand on the ground. Performing a larger counter-clockwise circle with your arm while keeping your entire body in one, straight line.
  3. Repeat this movement on the left arm. Continue to alternate arms for 24 repetitions; keeping your hips as square to the ground as possible.

Modify: Lower down to one or both knees and perform the alternating, counter-clockwise arm circles. 

make it harder: As you circle your right arm, simultaneously lift your left leg off the ground. Repeat this movement, alternating lifting the opposite leg while you circle the opposite arm for an additional balance and stability core challenge. 

the outfit: adidas pure boost + vsx 

adidas pure boost x {old, similar linked here}

VSX knockout high-rise leggings

VSX banded back tank {love the back on this tank featured in the picture below}

VSX sports bra

garmin vivosmart

Victorias Secret banded back tank

plank + plyo bodyweight workout

Complete the number of repetitions listed next to each exercise {same goes for the additional 8 exercises on To Live & Diet in L.A., then repeat the entire workout {all 16 exercises} x 2 sets for maximum burn. 

  • 30 sumo squat hops
  • 30 plank + cross-body knee drive
  • 28 split jumps
  • 28 plank shoulder taps
  • 26 chair jumps
  • 26 plank + alternating leg lifts
  • 24 surfer spins
  • 24 plank swimmers

Get the 8 additional exercises here!

Looking for more challenging traveling workouts?! Check out my:

what’s your go-to traveling bodyweight exercise? tell me in the comments below!

pin this workout

plank + plyo bodyweight workout | the most challenging planks + plyos workout; burn calories, build explosive strength, and seriously tone your torso using just your bodyweight. | www.nourishmovelove.com

8 comments
  1. This is awesome. Honestly I’m so jealous I would love to do this for a living – sharing workouts, recipes, and restaurants! Definitely trying this workout tomorrow, sounds fun!

    • Mia! First, I adore your name! Second, I must say I’m pretty lucky; it’s an amazing thing when your passion becomes your career. But it looks like you’re off to a great start, your blog is adorable! This workout is a toughie — it’s amazing what you can do with just your bodyweight! xo-Lindsey

    • Yes! This workout is a cardio blast that’s sure to get your heart pumping with intense plyos — can’t wait to hear what you think! I’m always wiped after this one!

    • Yes! Thanks for driving all the way to Huntington Beach to meet up with me for this workout! So glad it worked out and we finally got to meet in person and can’t wait to do it again real soon! Have the bestest time in Italy!!! xo-Lindsey

    • Right! It’s a tough one; it’s amazing what you can do with just your bodyweight! Nice work Sara!