Bishop is a lower body and core workout named for the chess piece that only ever moves diagonally - fitting, since almost nothing here travels in a straight line. Lunges appear four times, threaded between plank rotations, shoulder taps and thigh taps, so your legs never get a full move off the board.
The recurring lunge is the structural anchor, and its placement is the strategy. Four blocks of six reps spread across the set accumulate more quality leg volume than one exhausting block of twenty-four would, because each block arrives with just enough recovery to keep your form sharp. Between them, the plank work rotates through variations that each remove a contact point: rotations open the body sideways against gravity, shoulder taps force anti-rotation with one hand off the floor, and thigh taps reach further down the body, lengthening the lever your core has to control. Legs, core, legs, core - a diagonal path through the whole body.
Step into every lunge with control and drop your back knee straight down rather than lurching forward - the front shin stays close to vertical. In plank rotations, move as one welded unit from heels to head. During shoulder and thigh taps, the plank should look identical from the outside whether a hand is on the floor or not; that stillness is the entire exercise.
Six lunges, four times over, always at an angle. The bishop never moves straight, and after this, neither will you.
Make it Harder: Hold the bottom of every sixth lunge for a three-count.
Make it Easier: Perform the plank rotations and thigh taps from your knees.
