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Exercise of the Week: Pushup Plank to Shoulder Tap

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 week's exercise of the week is a Push-up Plank to Alternating Shoulder Taps. This is an excellent upper body strengthening and stabilization exercise.

How to perform the exercise:

  1. Start in a pushup plank position - only hands and balls of the feet on the floor. Alternatively, you can drop your knees to reduce the stress (see video for variations).

  2. Holding your core tight, (but still breathing), lift one hand up and tap the opposite shoulder, then return it to the floor.

  3. Repeat with the other hand to shoulder.

  4. Start with one set of 10 reps, and work your way up to 3-4 sets of 10 reps, resting one minute between sets.

Below is a video so you can perform the exercise with me. Let me know if you have any questions and Have Fun!

If you're interested in learning more essential fitness and self-defense strategies, Check out my book, "The Short Fight," available on Amazon via this link: 

 As a bonus, you'll gain free lifetime access to my video library, containing over 100 self-defense and fitness videos, accessible at  

Looking to get into the best shape of your life? Check out our fitness training programs here: 


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Until next time, Stay Fit and Safe! 

Lawrence Castanon 

Author, The Short Fight 


Push-up Plank to Alternating Shoulder Taps

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