Game version
Gym follow-the-leader: one person leads a movement and the group copies. Swap the leader each time.
Plank Shape Circuit
Hold front, side and back planks to make your whole middle strong.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Hold a front plank on straight arms for 20 seconds.
Core: As written. Aim for smooth form and compare only with your own last time.
- Ages
- 11 and up
- Time
- 10 min
- Players
- Just you
- Space
- Gym or court
- Bring
- Mat
- Level · skill
- Developing · Strength
The steps
How it works
- Hold a front plank on straight arms for 20 seconds.
- Turn to a side plank on each side for 15 seconds.
- Flip to a back plank, hips up, for 15 seconds.
- Rest and repeat 3 rounds.
Coaching point
Straight line, head to heels.
Safety: Warm up your wrists first and stop if they hurt.
Make it fun
Play it, don't drill it
Challenge
Pick a level: Less (slower or smaller), Core (as written), More (one extra twist). Aim for smooth form and compare only with your own last time.
Story
You are an explorer crossing the gym like a jungle.
My best
Beat your own count
Aim for smooth form and compare only with your own last time. Only your own number counts: today against last time.
Practice makes progress
Print it now, or save it free
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