This two-round plank power circuit targets arms, shoulders, core, and legs using five focused drills: shoulder taps, one-arm balance (lifting one arm up alongside your torso like Samasthiti), knee-to-chest leg drives, side-to-side leg swings, and plank-to-chaturanga push-ups. You’ll work in timed intervals—30 seconds for each arm drill, 30 seconds for each leg drill, plus two sets of up to 10 push-ups—with short rests built in so you can keep your form sharp and your effort strong. Options include elevating your hands, dropping to your knees, or doing fewer push-ups so you can scale the load while still building a long, steady plank line, powerful breath, and a clear sense of integrated, full-body strength. This drill develops: Plank, Chaturanga Dandasana, and the arm, shoulder, core, and leg strength needed for powerful vinyasas and sustained upper-body endurance throughout your practice.​​​​​​​​​​​​​​​​