VIDEO: Plank + Plyo
Bodyweight Workout

This high-energy plank and plyo bodyweight workout is a blast and can be done anywhere. Watch the video below and try it out while traveling this summer when you need a quick on-the-go workout!

Whitney English Plank + Plyo Workout

As you’re reading this I should be just touching down in Italy. As I mentioned, I’m spending the next three weeks in the city of Genoa studying genes and longevity, one of the courses in my Masters of Nutrition program.

While I am thrilled to be traveling abroad (something I always wished I’d done in undergrad), I must admit, I will miss the comforts of home — my family, my kitchen, my bed, and of course, my favorite workout classes.

Since I’m guessing the power yoga and reformer pilates classes in Italy will be sparse, I’ve made sure to prepare workouts I can do anywhere, using just my bodyweight. One of those is today’s Plank + Plyo Bodyweight Workout.

high plank + chatarunga_Collage

My new “blend” (blogger/friend) Lindsey of Nourish Move Love was visiting from Minneapolis recently, and we met up on a beautiful day in Huntington Beach to shoot a video of this super sweaty burn sesh. If you don’t already follow her, get on it.


Lindsey is an incredible personal trainer, group fitness instructor, healthy food creator, and all around inspiring babe who regularly shares amazing, easy-to-follow workouts on her YouTube channel. I was so happy to discover that she is just as cool in person as she is in the blogosphere and I highly recommend you check her out!

surfer spins_Collage

So back to the workout — this video features 4 sets of exercises: 4 plyometric exercises supersetted (performed back to back) with 4 plank exercises. After completing each set, you can take a 15-30 second break or go straight into the next set.

plyo tuck jump_Collage

Once you’ve completed all 4 sets, head over to Nourish Move Love for the other half of the workout.

That’s right — there are 8 sets total in the entire Plank + Plyo Bodyweight Workout. It’s a killer!!

Plank + Plyo Bodyweight Workout:

  • 22 Jack in the Box Jumps + 22 Plank Jacks
  • 20 Criss Cross Tuck Jumps + 20 Rolling Planks
  • 18 Hopscotch Squats + 18 Alternating Knee Drops
  • 16 Plyo Tuck Jumps + 16 High Plank to Chataranga

Traveling for Memorial Day? Print out the workout or save the image below to your phone to try it out on-the-go!

Plank + Plyo Bodyweight Workout

Don’t forget to head over to Lindsey’s blog Nourish Move Love for the second half of this killer workout!

Weigh In: Will you try the Plank + Plyo Bodyweight Workout?! What is your favorite plyometric exercise? What is your favorite plank exercise?


  1. I missed the whole going to Italy to study nutrition!! Wow how can I get in on that? Have a fabulous time
    Deborah @ Confessions of a mother runner recently posted…Espresso Oatmeal Blueberry BitesMy Profile

  2. Good form, Whitney! You make it look so easy. Think I will try this to keep in shape while on vacation next few weeks!

  3. What an amazing opportunity. Cannot wait to hear about your travels. Stay well and fit. xo Lauren
    Lauren @ The Bikini Experiment recently posted…3 Steps to a Power Clean with DumbbellsMy Profile

  4. I’m exhausted just looking at these videos! Definitely doing this tomorrow morning 😀
    GiselleR @ Diary of an ExSloth recently posted…Vegan Pinto Bean BrowniesMy Profile

  5. So much fun shooting this workout with you! Thanks again for making the trip to Huntington to meet up with me! I hope you have the best time in Italy — this is the perfect workout to balance out the Italian carb consumption :)! xo-Lindsey
    Lindsey recently posted…plank + plyo bodyweight workout {my go-to traveling workout}My Profile

  6. Amanda Howard says:

    Love this workout, even though it hurt so much it made me feel sick! Just goes to show how well it’s working 🙂

  7. Wanted to drop a remark and let you know your Feed is not working today. I tried adding it to my Yahoo reader account but got absolutely nothing.

  8. Yeah–I kept thinking, whatever I’ve facetiously come up with, the surprise has got to be EVEN WILDER. Sitting here two days later, I think I’m having a delayed enjoyment reaction. At the time? I was SORELY DISAPPOINT.

Mentioned Elsewhere:

  1. […] can’t find two pieces of fitness equipment that are better equip for traveling (besides your own bodyweight). Lightweight and flexible, these babies can be tossed in your carry-on or beach bag for a quick […]

  2. […] — can’t make the event? Try my Planks +Plyos Workout Video at home! […]

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