-Start in push up position (straight arm plank on your toes).
-As you drop into the low pushup position - bring your knee towards your same side elbow - trying to keep your inner thigh as parallel to the floor as you can.
-Push yourself up as you return that leg to the starting position.
Modified version:
-Start in pushup position (straight arm plank with knees off the ground) and drop your knees straight down to the floor - NOT TOWARDS YOUR CHEST. Your should still be at a decline from your shoulders to your hips, NOT IN A TABLETOP POSTION.
-Perform a modified pushup as you bring one knee towards the same side elbow - trying to keep your inner thigh as parallel to the floor as you can.
-Push yourself up as you return you knee to the starting position.
Burpee with Pushup and Knee Tuck
-Perform a regular burpee but add a jump knee tuck at the end
Reverse Table Top / Crab Toe Touch
-In a reverse table top position, reach arm towards your opposite foot as you lift that leg up. Keep your leg and arm as straight as possible.
Push Up with a Superman Lift
-Perform a complete pushup - at the top of the movement, lift one arm and opposite leg. Modification is to do the pushup on your knees, and keep one knee down as you perform the superman move.
DiveBomber or 'Sexy' Pushup
OPTION 1
-Start in down dog or pike position
-Perform the pushup as if you were sliding under a 'wire'
-You first drop your nose towards the floor, then your chest, then your hips
-Pull yourself straight back to your down dog/pike
OPTION 2 - a bit more challenging
-Start in down dog or pike position
-Perform the pushup as if you were sliding under a 'wire'
-You first drop your nose towards the floor, then your chest, then your hips
-Reverse back under the 'wire' to get back to your down dog - pull your hips up first, then chest then nose
SQUAT TO LUNGE BACK COMBO
-Perform one squat and then step one leg back to a reverse lunge
-Step that leg back in to a squat
-Step the other leg back to a reverse lunge and then back in to a squat.
3/4 BURPEE
-Perform a regular burpee - but instead of coming up completely and performing a tuck or squat jump, hold yourself in a low squat as soon as you jump your feet in from plank - then go back down again.
THE SIDE BURPEE
-Start standing with feet about hip distance apart.
-Squat down and place hands on floor.
-Jump/Step both your feet to one side so you are in a straight arm side plank- you can either stack your feet or have one in front of the other.
-Perform a knee to elbow side plank crunch (optional) and then jump/step your feet back to center.
-Stand up and perform a tuck/squat jump.
-Repeat on the other side.
No comments:
Post a Comment