Looking to kick off a new fitness routine or enhance your current workout? Our 60 Seconds To Fit video series is here to help. This short clip, produced in coordination with ABC’s Quantico (watch a new episode Sunday at 10/9c), breaks down exactly how to do a dragon walk. It’s intense, but let us tell you, it really works.
We’re going to give it to you straight: The dragon walk is serious business. And you’ll feel it after, oh, 10 seconds. That’s okay — there are plenty of ways to work yourself up to the full move while strengthening your abs, pecs, and triceps and getting your heart rate up.
Begin by doing a plank and drawing your right knee to your right elbow and then return to a plank and switch sides, says trainer Franklin Henderson of Stronger and Company LLC. “Then, progress to adding the push-up. Finally, add the walk.” No matter how much you do, it’s vital to protect your lower back by keeping your hips at the same height as your shoulders.
Start with 45 seconds of dragon walks, gradually working your way up to 2 minutes. Eventually, aim to complete three 2-minute bouts with short breaks in between.
Gap Body bra and shorts, C9 by Champion sneakers.
Gap Body bra and shorts, C9 by Champion sneakers.