Muscle group: upper body (arms, chest, shoulders), core.
Intensity: moderate to intense.

Directions

1. Start in a high plank position with your hands shoulder-width apart and your wrists directly under the shoulders. Your body should form a straight line from your head to heels.
2. Lower down onto your right forearm, keeping your elbow directly under your shoulder. Then, lower down onto your left forearm, so that you are now in a forearm plank position with your elbows shoulder-width apart.
3. Push up onto your right hand, straightening your arm. Then, push up onto your left hand, so that you are now back in the high plank position.
4. Repeat this movement, alternating which arm you push up with first each time.

Modifications: for easier start perform the exercise from your knees instead of toes, maintaining a straight body line.

Mistakes

• Allowing your hips to drop or piking your hips up during the transition: This can put extra strain on your lower back and make the exercise less effective. Maintain a straight line with your body.
• Letting your elbows flare out to the sides in the high plank position: This can cause shoulder pain or injury over time.
• Hunching Shoulders: Letting your shoulders round forward can lead to poor form and potential shoulder discomfort. Keep your shoulder blades pulled back and down to maintain proper alignment.
• Arching Lower Back: Arching your lower back during the push-up portion can strain your lumbar spine. Keep your core engaged and maintain a neutral spine throughout the movement.
• Incorrect Hand Placement: Placing your hands too far apart or too close together can affect your stability and shoulder mechanics. Ensure your hands are directly under your shoulders.
• Moving too quickly and sacrificing proper form: It`s better to perform the exercise slowly and with control to maximize its benefits.

Conclusion

Commandos, also known as Up-down Plank or Plank-to-Forearm Plank, are versatile exercise that offer both upper body strength and core engagement. Commandos target the chest, shoulders, and triceps, helping to build upper body strength and stability. As you transition between plank and push-up positions, your core muscles are actively engaged to maintain stability. Commandos simulate real-world movements, making them useful for improving everyday functional fitness.

Commandos can be incorporated into circuit training routines to add an element of dynamic movement and boost cardiovascular endurance. Combined with other exercises, they contribute to a well-rounded workout by engaging multiple muscle groups.

Commandos, with their combination of plank and push-up movements, can provide an intense burst of effort, making them also suitable for HIIT workouts.

Commandos are effective for building upper body strength, enhancing core stability, and providing a dynamic element to circuit training workouts. They offer a challenging yet rewarding exercise that can be tailored to various fitness levels, making them a valuable addition to overall fitness routines.