Looking for a fast, effective way to move your whole body? This week’s free press twist plank workout delivers total-body results in just minutes. It’s low on equipment, big on burn—and the perfect way to stay strong this summer.
Using only one dumbbell, you’ll combine strength, cardio, and core stability in a full-body routine that fits even the busiest schedule. Whether you’re traveling or just short on time, this workout helps you stay consistent without needing a full gym setup.
Let’s dive in ⬇️
💪 This Week’s Free Workout: Press – Twist – Plank
This press twist plank workout is a high-energy circuit designed to keep you moving and motivated. Since it only takes about 8–10 minutes, it’s easy to fit into your day—no excuses!
Complete 8 reps of each move below for 8 total rounds:
🔹 8 Dumbbell Press Jacks
You’ll press the weight overhead as you jump your feet apart. It’s a full-body cardio burst that fires up your shoulders and heart rate.
🌟 8 Lunge Curls with a Twist
Beginners can start with 4 per side, while advanced exercisers can aim for 8 per side. This move strengthens your legs, arms, and core—all in one seamless motion.
🔥 8 Plank Dumbbell Taps
Start with 4 taps per hand if you’re new, or go for 8 each if you want more of a challenge. This variation improves shoulder stability and engages your entire core.
⏱️ Challenge Round:
Try to finish all 8 rounds in under 8 minutes. It’s a great way to track your speed and endurance while staying focused.
🎥 Don’t forget to watch the video below to follow along and check your form!
🧠 Why This Press Twist Plank Workout Works
This routine may be short, but it packs a serious punch. That’s because it focuses on compound movements, which engage multiple muscle groups at once. As a result, you get more work done in less time.
Here’s why this routine is a go-to:
✅ Boosts full-body strength and endurance
💥 Targets major muscle groups and stabilizers
🌀 Efficient for busy days and tight schedules
📦 Requires just one dumbbell and minimal space
🔄 Easy to scale up or down based on fitness level
Plus, the movement combinations help build real-world strength—so you’re not just fit, but functional too.
🌿 Love the Workout? Try July’s Featured Program:
Off Balance
If this press twist plank workout inspired you, then you’ll want to check out our July featured program: Off Balance. It’s designed to help you build strength from the inside out, using moves that challenge your coordination, posture, and core control.
Inside Off Balance, you’ll find:
🌟 Workouts led by Ro, our Z Physique online fitness specialist with expert guidance
📅 A printable Success Guide that includes a weekly workout calendar, mindset tips, and habit trackers
🌀 Progressive routines to improve your balance and core strength over time
🎯 Workouts you can do at home, on the go, or in the gym—whatever fits your lifestyle best
Even if you’re new to balance training, the structure of Off Balance makes it easy to follow and incredibly effective.
🎯 What’s Next? Take the Next Step with Z Physique
This week’s press twist plank workout is just the beginning. When you’re ready to move forward with structure, support, and expert coaching, Z Physique is here to help.
Here are your options:
🌈 Join our online fitness memberships for full access to guided programs like Off Balance
🧭 Try a single program à la carte if you prefer to go at your own pace
🌟 Tap into built-in accountability tools inside the Z FIT Studio app
🤝 Become part of an online fitness community that helps you stay on track
📲 Ready to Take Action?
💥 Try the press twist plank workout today—just one dumbbell needed!
🎥 Watch the video below for clear, simple guidance
🌀 Explore Off Balance and see what a difference balance training can make
You don’t have to be perfect to make progress. All it takes is one small step—like showing up today.
Let’s move forward together.
Z Physique—where fitness fits your life.
