Bad Wolf is a full-body workout that keeps turning up where you least expect it - much like the two words it is named after, scattered across time and space through an entire season of Doctor Who. Lunges and twists open the session standing, then everything drops to the floor: shoulder taps, plank leg raises and slow climbers, all performed from a plank that refuses to end.
The structure front-loads the big, dynamic movements and then descends into sustained tension. Lunges work each leg through a full range while twists wake up the rotational core. Then the plank sequence begins, and it is really one long shoulder and core hold disguised as three exercises. Shoulder taps force anti-rotation - your trunk fighting to stay square as each hand lifts. Plank leg raises shift the challenge to the glutes and lower back. Slow climbers finish it, driving the knees forward deliberately enough that your hip flexors and abs have nowhere to hide.
Keep your front knee stacked over your foot in the lunge and push back up through the heel. In every plank variation, the rule is the same: hips level, spine long, no swaying side to side during taps and no piking during climbers. Slow means slow - a two-second drive per knee, minimum.
The message was a warning scattered through time. Yours is simpler: the plank always comes back.
Make it Harder: Perform the entire plank sequence without dropping your knees between exercises.
Make it Easier: Do the shoulder taps and climbers from an incline plank with hands on a sturdy chair.
