Plank jump-ins take your traditional plan exercise and add a dynamic twist to it. You can just do this one exercise on its own and you will succeed in also developing a cardiovascular and aerobic workout if you just do it for long enough.
What's involved: Shoulders, triceps, lower abs, core, front hip flexors, glutes, lower back, quads.
Powered by: Glutes, lower back, front hip flexors.
Tip: You want a smooth precise movement here rather than a compartmentalized collection of fragmented movements, so technique is critical. Be aware how you shift your body weight to your arms and shoulders so your legs can unfurl and then back again.