Inchworm Walkout

Start

Finish

How to do it

From standing, hinge and put the hands on the floor, walk them out until you reach a high plank, hold a beat, then walk the hands back to the feet and stand up tall.

Muscles worked

Primary: full · Also works: core, shoulders, hamstrings

Equipment

No equipment

Common mistakes

• Letting the hips sag as the hands reach the plank position instead of bracing the abs
• Bouncing at the bottom of the hinge to force the hands to the floor — bend the knees instead
• Walking the hands out only halfway so you never reach a full plank

Variations

• Add a push-up at the plank position
• Walk the feet up to the hands instead of the hands back to the feet
• Bend the knees generously if the hamstrings are tight

Can't do this one? Swap it for

• Burpee
• Squat Thrust
• Bear Crawl
• Mountain Climber

Take care: ABROFIT automatically removes this movement for anyone who has flagged a wrist problem. If that's you, use one of the swaps above and speak to a physio before loading it.

Related exercises

• Burpeefull
• Jumping Jackfull
• Sun Salutation (Surya Namaskar)full
• World's Greatest Stretchfull
• Shadow Boxing — Combinationsfull
• Heavy Bag Roundsfull