From a push-up or plank position. Hold your body steady while alternately lifting one hand and tapping the opposite shoulder.
Showing 50 of 50
From a push-up or plank position. Hold your body steady while alternately lifting one hand and tapping the opposite shoulder.
Laying on the floor. Lift your feet so that they are few inches from the ground. From this starting position, bring your knees to your chest. Then extend them back out straight while not letting your feet touch the ground.
Hanging from a pull-up bar, tuck your knees. Contracting your core lift your knees until they tap your elbows. Lower back down in a controlled manner.
Using a wide grip on a pull-up bar, pull yourself up so your chin is above the bar. Keeping your chin above the bar pull yourself towards one of your hands. Pause, then move to the other hand. Return to the middle and lower yourself down to complete one rep.
Hang from a pull-up bar. Keeping your legs together and straight lift them until your body is in an "L" position. Pause then lower them back down in a controlled manner.
Also known as Pseudo Planche Push-up
Same as a regular push-up except rather than positioning your hands under your shoulders, place them down by your waist.
This exercise will help with progressing towards a full planche.
YouTube - FitnessFAQs - Planche Training: Pseudo Planche Done RIGHT!
YouTube - OFFICIALTHENX - The SECRET to Super Human STRENGTH
Also called "Diamond Push-ups"
The same as a basic pushup, however, keep your hands close together so that you roughly form a diamond shape between your thumbs and index fingers.
Knees: Keep your knees on the floor will make the exercise easier.
Chair, Table, Wall: Doing this exercise against a chair, table, or wall will reduce the amount of effort needed.
Alternating with each leg step up onto a chair and down.
If a chair is too high, use something shorter and easier to step up on.
Also known as Tricep Dip
Position yourself with your hands at the edge of a chair and your legs out in front. Lower yourself down until you are just above the floor and your arms form a 90 degree angle at the elbow. Push yourself back up to the starting position.
Bring your legs closer to your body to make this exercise easier.
YouTube - BodyFly Fitness - How To Do A Chair Dip Exercise Properly
Sit down on floor with legs together and bent out in front of you. Holding your torso at a 45 degree angle and arms outstretched in front, twist so that your hands tap the floor on either side of you. Repeat from one side and then the other.
Lay down with your legs in the air and knees bent. Support your head with your hands. Alternating, extend one leg while twisting, trying to bring the elbow on the same side as the extended leg to the knee of the opposite leg.
Start with your hands and knees on the floor. Raise and extend one arm and the leg on the opposite side of your body. Hold for several seconds. Lower and alternate with the other arm and leg.
Start with hands and feet on the floor in a downward dog pose. Your arms and back should be in a straight line. Try to keep your legs as straight as possible while bending at the hips. Lower yourself down to a lowered push-up position. Press up into an upward facing dog pose. Reverse the movement back to the starting position.
Lay on your back on the floor. Keeping your legs together raise them off the ground at the hips until they are perpendicular to the ground. Slowly lower them back down in a controlled manner.
For added difficulty keep your feet a few inches from the ground at the starting position. Do not let them touch the ground when lowering.
Start with feet together and arms down by your sides. Jump up and spread your legs so that you land with feet wider than your shoulders. At the same time bring your arms overhead. Jump again, returning to starting position.
Begin in a wide-legged stance. Lower yourself down to one side, bending on one knee while keeping the other leg straight. Try to keep your back straight. Keep your heels on the ground and do not let your knee track past your toes.
YouTube - Health Magazine - How to Do Side Lunges for Lean Legs
Standing up, step foward or backwards with one foot. Lower yourself down until your knee almost touches the floor. Step up back to starting position. Repeat, alternating with each leg.
YouTube - Bob & Brad - Lunges for Beginners, Dramatic Leg Strength Growth in Weeks
Start from a standing position. Squat down and place your hands on the ground. Kick back to a push-up. Perform one push-up. With hands still on the ground, hop back to a squat. Then explosively stand and jump up as high as you can. Repeat.
Lay on your back on the ground with knees bent and feet on the floor. Lift your hips off the floor while maintaining contact with your head and upper back.
Also called "Archer Push-ups"
Get in a regular push-up position except spread your hands wide apart. Alternately lower yourself down to one hand and then the other.
Starting from a starting position, extend one leg out in front of you. Lower yourself down into a squat with one leg. Rise up and repeat with the other leg.
Chair: Lower yourself down to a chair for reduced difficulty
Door: Stand facing the edge of a door and hold on to the door handles on both sides. Use the door handle for balance and support when squatting.
YouTube - Squat University - How to get your first pistol squat
With your hands on the ground about shoulder-width apart, lower your chest to the ground while keeping your torso and legs in a straight line. Then press yourself back up.
Knees: Keep your knees on the floor will make the exercise easier.
Chair, Table, Wall: Doing this exercise against a chair, table, or wall will reduce the amount of effort needed.
Hang from a pull-up bar with palms facing you. Pull yourself up until your chin has passed the bar.
Same as a regular pull-up except hang from the bar with your arms wider than shoulder width.
With your feet about shoulder width apart, squat down. Make sure to keep your back in a neutral position, your knees do not track past your toes, and that you go down at least low enough so that your hips are below your knees. From the bottom of the squat explosively jump up as high as you can.
Get into a plank position either on your hands or forearms. Pivot from your feet, turning your body, raising one arm straight into the air. Lower back down and twist to the other side to complete one rep.
Stand with your back against a wall. Raise your arms against the wall with your elbows at a 90 degree angle. Keeping your elbows, wrists, and hands against the wall, slide your arms up above your head until your hands touch. Lower your arms back down still against the wall for one rep.
YouTube - ATHLEAN-X - Shoulder Pain and Popping (SHORT & LONG TERM FIX!)
YouTube - Restore Plus Physical Therapy & Rehabilitation - Arm Slide Wall
Lay on the ground with your hands above your head. Lift your legs and arms at the same time, bending at the hips, trying to touch your toes with your fingers. Lower back down in a controlled manner.
Perform a regular push-up while explosively pushing yourself off the ground. Clap your hands together and land back in the push-up starting position.
YouTube - Bodybuilding.com - How to Do Clapping Push Ups | Mike Vazquez
Also known as "Bulgarian Split Squat"
Stand with a bench, couch, chair, or low box behind you. Place one foot on the chair. Squat down on one leg until the knee of the supported leg almost taps the gound. Stand back up.
YouTube - Athlean-X - Single Greatest Leg Exercise (NO MISTAKE!)
From a starting pull-up position, raise your legs so that your body and legs form a 90 degree angle at your hips. Keeping this position perform a pull-up.
YouTube - Structure Your Strength - How To L-Sit Pull Up [& Scale It!]
Start in a plank position, supporting yourself on your forearms. From this position, push up into a high plank and lower yourself back down.
Outside Online: 14 Types of Push-Ups—and How They Help You
YouTube - Calisthenicmovement - The 5 Most Important Push Up Exercises
Lie on your back and raise your legs so they are straight up in the air. Keeping your feet together and your back flat against the ground, twist at your waist and slowly lower your legs until they touch the floor. Raise them back up and repeat twisting towards the other side of your body.
This exercise can be made easier by keeping your knees tucked rather than having legs extended. Twist until your knees tap the ground.
YouTube - EVOLVE HEALTH & FITNESS - Windshield Wiper Exercise (Beginner)
Lay on the ground with your hands above your head. Lift your legs and upper body a few inches off the ground keeping your core contracted. Hold.
In a plank position, bring one knee in towards your chest. Send it back and quick repeat with the other leg.
YouTube - Howcast - How to Do a Mountain Climber | Boot Camp Workout
Running in place while being sure to lift your knees high on each step.
Standing with your feet and knees together. Raise your hands above your head or out in front of you. Lower down as if you were about to sit in a chair and hold. Make sure your back is tall, your hips are tucked, and your knees are not past your toes.
Start by sitting on the ground with your legs straight in front of you and your palms on the floor. Lift your hips up and press down with your hands, keeping your legs and arms straight. There should be a straight line from your shoulders down to your feet. Your arms should be supporting you in a vertical line from the ground.
YouTube - Quinnipiac Strength and Conditioning - Straight Bridge
This is a very difficult gymnastics exercise.
With hands on the ground and arms straight, lift your body so that your torso and legs are parallel with the floor.
YouTube - Calisthenicmovement- How To Planche - Beginner Tutorial
With your hands and elbows on the floor, try to hold your torso in a straight line down to your feet. Try not to let your hips sag and lower to the floor. Keep you abdominals and glutes activated to better hold the position.
YouTube - Children's Hospital Colorado - Core Exercise: Plank
Lay down on the floor. Lift your feet so that they are just a few inches off the floor. Alternate raising and lowering each leg while not letting your feet hit the ground.
Sit and support yourself against a wall while keeping your legs as close to a 90 degree angle as you can. Hold.
The higher you sit against the wall will make the position easier to maintain.
Hang from a pull-up bar as long as you can.
YouTube - Adam McCubbin - How to dead hang
YouTube - Bob & Brad - Shoulder Pain: Fix by Hanging From a Bar-Impingement, Cuff Tear, Etc.
YouTube - Bob & Brad - Why & How "Hanging" STOPS Shoulder Pain & Surgery
Lay face down on the floor with your arms stretched out above you. At the same time lift your hands and feet off the ground. Hold for several seconds. Lower and repeat.
Balance on your hands with your feet in the air. Keep your body straight.
Do the handstand with your feet against a wall.
YouTube - Geek Climber - This Average Guy Learns the Handstand in 156 days
Hanging from a pull-up bar, keep your arms straight and lift your body until it is parallel with the floor. Your legs should be together and in line with your torso. Hold this position as long as you can.
Tucked: Tuck your legs close to your body. This will move your center of gravity closer to your arms and make the position easier to hold.
One Leg Out: Tuck one leg while holding the other leg out straight.
Straddle: Extend and spread your legs. The more you spread your legs the easier it is to maintain the front lever.
Lay on your back on the floor with knees bent, feet on the floor, and hands next to your head with palms on the floor as well. Lift your hips up and press into your legs and arms, so that you lift your body into an arch. Hold.