1. Begin in a high plank position with your arms extended straight beneath your shoulders, feet together, and your body forming a straight line from head to heels.
2. Jump your feet outward, wider than shoulder-width, in a "jack" motion while maintaining a strong plank and keeping your core tight. This is the "plank jack" part.
3. Immediately jump your feet back together to return to the high plank position.
4. Perform a second plank jack by jumping your feet out and then back together once more.
5. Next, transition into mountain climbers by driving your right knee towards your chest, then returning it to the starting plank position.
6. Repeat with your left knee, driving it towards your chest and returning to plank.
7. Perform two more mountain climbers alternating between your right and left knee for a total of four mountain climber movements.
8. That completes one repetition of the "Double Plank Jack to 4 Mountain Climber."
9. Repeat for the desired number of repetitions, typically ranging from 8 to 12 reps for multiple sets, or as part of a timed circuit (for example, 30 seconds of work followed by 30 seconds of rest).
Keep your movements controlled and ensure you maintain proper form throughout the exercise to maximize core engagement and minimize the risk of injury. This exercise can be part of a high-intensity interval training (HIIT) routine or incorporated into a core-focused workout session.
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