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Exercise of the Week: Arm/leg-Raise Plank (workout included)

Welcome to the exercise of the week! Whether you're looking to get functionally stronger to defend yourself, or you just want to look like a fighter, these exercises will get it done.

Every week I will be adding a new exercise. Use them as either a stand alone workout by doing multiple sets, or as part of your warm up or cool down.

This weeks "Exercise of the Week" is the Alternating Arm/leg-Raise Plank. This is a great total body strengthening exercise. This super functional exercise strengthens your upper body, lower body, and your core stabilization, simultaneously. This exercise is great when you need a quick workout and have no equipment.

How to perform:
  1. Start a forearm plank (prone position).

  2. Lift your left arm and right leg up simultaneously, hold for 10 seconds, then return to the ground.

  3. Repeat on the other side by lifting up your right arm and your left leg, holding for 10 seconds, then returning to the ground.

  4. Continue alternating right arm, left leg, then left arm right leg, for repetitions.

  5. If 10 seconds is too hard you can break it down to 5 seconds, or even a one second hold.

  6. If you are advanced, try going for 20 - 30, or even 60 second holds.

  7. Start with 5 sets, resting as needed. One set equals performing the exercise on both sides.

Below is a video of how to perform these exercises.

Have fun and let me know if you have any questions!

Can you help me? Would you leave a review for my book on Amazon? This will help me to continue providing free training for you.

Thanks so much!

Want to get in the best shape of your life? Check out our fitness training programs here

For more workouts to improve your performance for fitness and self-defense, get my book, The Short Fight, on Amazon at

You will also get free access to all my exercise and self-defense instructional videos by signing up at

Until next time, Stay Safe!


Lawrence Castanon,

Author, The Short Fight

Alternating Arm/leg-Raise Plank

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