Pushup Variations

Judo Pushup/Dand

T-Pushup

T-Pushup with Kick

Spider Pushup

Grasshopper Pushup

AB/CORE

Leg Scissors

Cherry Pickers

Bicycles

Ankle Grabs

Windshield Wipers

Crunch with criss-cross/adductor change

Rockers

Bridge

Forward Lunge

Reverse Lunge

Twist Squat

Walkout

Walkout with a Twist Squat

BODYWEIGHT SQUATS

Muscles worked:

Quadriceps (the muscles on the front of the upper leg), Hamstrings ( the muscles on the back of the upper leg), Gluteals (butt), Hip Flexors, Spinal Erectors (Abdominals, Obloquies, Lumbar), and Calf muscles.

Instructions:

1) Begin with the feet at least shoulder width apart, feet facing out at a slight angle

2) Extend both arms to counter balance your descent (this makes the movement far easier

3) Sit your hips backwards as if you're taking a seat on a low seat, and curl your butt to your

ankles while keep your weight on your heels (you can lift your toes to make sure the weight is on your heels to get used to the motion)

NOTE: Use your hamstrings (back of your thighs) to pull your body to the ground, the same way you would flex your bicep if you were doing a bicep curl.

4) Once you reach the bottom reverse the motion and squeeze your gluteals (butt cheeks) and drive your hips forward as if you were standing up from a seated position

FRONT VIEW:

SIDE VIEW:

MOUNTAIN CLIMBERS

Muscles worked:

Quadriceps, Hamstring, Glutes (butt), Chest, Triceps, Shoulders (Deltoids, Rotator Cuff, Trapezius) , Spinal Erectors (Abdominals, Obloquies, Lumbar), and Calf muscles.

DIRECTIONS:

1) Begin in a sprinting position with one leg back and one leg forward and hands in front of you (photo 1)

2) Explode your legs into the air while your hands keep the same position and bring the rear knee into your chest, and the forward leg kicks back to the rear position

START POSITION:

TRANSITION OF LEGS:

FINISH POSITION:

FRONT VIEW:

JUDO/Chinese/Dand/Shooter PUSHUPS:

Muscles worked: Chest, Shoulders (Deltoids, Rotator Cuff, Trapezius), Triceps, Spinal Erectors (Abdominals, Obloquies, Lumbar), Calves

Directions:

1) Start with the hands in front of you with your neck relaxed so that you are looking at your feet, and your hips are high in the air, and your heels slightly elevated (you should feel a stretch in your calf muscles

2) From here lower your chest to the ground by bending your arms, so that your elbows come in tight to your ribcage, and your nose is about 3 inches from the ground, while lowering your hips to the ground

3) At this point press upwards so that you are facing the ceiling and your hips are now resting on the ground

4) From this position simply elevate your hips back to the start position and repeat

SIDE VIEW

START POSITION:

MID POINT:

FINISH:

FRONT VIEW