Good Vibes Workout Day 24: Plank, Jump, and Hop

This has serious carryover outside of your workout.

From Self Magazine-By Christa Sgobba, C.P.T

The workout below is for Day 24 of the Good Vibes Workout, a four-week workout plan. It’s pretty great on its own, but you can also check out the full program right here or browse the calendar here. If you’d like to sign up to receive daily emails of these workouts, you can do that here.

We hope your lower-body is feeling limber and ache-free after yesterday’s hamstrings and hip-based yoga flow. Today we’re going to work a lot of those same muscles—plus some core and upper body.

In this routine, you’ll probably notice that you’re being asked to move in different directions, or different planes of motion. That’s important, since we spend a lot of our workout time in the sagittal plane, which includes the front-and-back, up-and-down motion we do with squats, bent-over rows, and overhead presses. It’s helpful to train your body this way, since we also spend a lot of time in the sagittal plane during everyday life—say, walking, running, kicking a ball, or pushing a box up on a high shelf. But it’s important to include work in the frontal plane too, which involves side-to-side (lateral) motion. In a workout, this can look like a lateral raise or a lateral lunge; in everylife life, it can be stepping out of your car or onto a curb.

By incorporating frontal plane movements into your workout, you help your body move more efficiently, safely, and with more agility, especially when quick changes of direction are necessary. That’s why the lateral lunge to hop is such a star here—it gets you working in both the frontal plane with the lunge out to the side, and the sagittal plane with the vertical jump at the end.

Besides working on balanced movement, you’ll also get a good dose of core strength here, with two plank variations: the plank up-down (which also strengthens your arms) and the plank to pike to toe touch (which gives an extra challenge to your obliques).

For an extra leg and cardio burst, stick around for the reverse lunge to hop EMOM at the end. Don’t be afraid to modify the rep range here as you see fit—because there’s a jump at the end, correct form is so, so important. If you feel your form faltering, slow down and do fewer reps, or swap the plyometric jump at the end for a low impact knee drive (lifting your knee to hip height). Everything is open to modification here!

Workout Directions

Complete each exercise for your chosen work/rest interval:

30 seconds work, 30 seconds rest
40 seconds work, 20 seconds rest
50 seconds work, 10 seconds rest

After all 5 exercises, rest for 60 seconds. That’s 1 round. Complete 2–5 rounds.

Exercises

Lateral Lunge to Single-Leg Hop (Left Side)
Plank Up-Down
Pop Squat
Plank to Pike to Toe Touch
Lateral Lunge to Single-Leg Hop (Right Side)

Bonus: EMOM

After your last circuit, try the bonus EMOM: Do both moves for the recommended number of reps aiming to finish in under 60 seconds. If you have time left over, rest. At the top of the next minute, start again. Complete 4 times (a total of 4 minutes).

Reverse Lunge to Hop, Right Side (8–10 reps)
Reverse Lunge to Hop, Left Side (8–10 reps)

- 1. Lateral Lunge to Single-Leg Hop
- Stand with your feet hip-width apart and core engaged. Take a big step to the left side with your left foot, and immediately bend right knee to sink into a lateral lunge, sending your butt back, and keeping your right leg perfectly straight.
- Push off your left foot and as you bring your left foot back to the starting position, push off your right foot and hop up, without placing your left foot on the floor.
- Land lightly on your right foot, and immediately lean into another lateral lunge on the left side. You should be able to gain a little momentum with this movement, which will help you balance.
- Continue on one side.
- Make it easier: Remove the hop. Bring your right foot back, raising your knee to chest height and balancing on your left foot. Or simply remove the balance entirely and just do a lateral lunge.
2. Plank Up-Down
- Start in a high plank with your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged.Lower your right arm down so that your forearm is on the floor. Then do the same with your left. You should now be in a forearm-plank position.Place your right hand back on the floor to extend your arm and follow with your left, so that you end back in a high plank. That’s 1 rep.For the next rep, start by lowering your left arm and following with your right.

3. Pop Squat
- Start with your feet wider than hip-width and do a squat by sending your hips back and bending both knees. Keep your core engaged and push through your glutes to stand.
- As you stand, jump and bring both feet together, taking a hop in place.
- Immediately jump your feet apart and sink into a squat again. Repeat, hopping once in place between each squat.
4. Plank to Pike to Toe Touch
- Start in a high plank with your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged.
- From here, do a pike. Lift your hips toward the ceiling, coming into a downward dog position.
- From this position, lift your right hand and rotate under your body to tap your left knee, shin, or toes as your flexibility allows.
- Return your right hand to the floor, then lower your hips to return to the high plank.
- Repeat on the other side: Pike your hips toward the ceiling, lift your left hand off the floor, rotate under your body, and tap your right knee, shin, or toes as your flexibility allows.
- Return your left hand to the floor, lower your hips, return to the high plank.
- Continue to alternate sides.
5. Reverse Lunge to Hop
- Stand with your feet about shoulder-width apart and engage your core.
- Step backward with your right foot, landing on the ball of your right foot and keeping your right heel off the floor.
- Bend both knees to 90 degrees as you sink into a lunge. Swing your right arm forward, elbow bent, and your left arm slightly back, elbow bent. Focus on keeping your core engaged and your hips tucked (don’t stick your butt out).
- Push through your left foot to jump up as high as possible, driving your right knee toward your chest.
- Land softly on your left foot and then immediately sink back into another lunge. That’s 1 rep.