You can’t go wrong with push-ups, planks, and lunges. But those get boring. Which is why you need to mix things up. “The great thing about bodyweight training is how you can vary the intensity of classic exercises like push-ups and squats by manipulating the leverage of your body in order to make them more (or less) challenging,” says Grace Kavadlo, a trainer at Crunch Fitness in New York City and a fitness model. In this workout she uses reimagined classics to give her athletes a full-body thrashing.
Spend a few minutes doing easy range-of-motion exercises. These are Kavadlo’s three favorites. Try 3 sets with 20 reps of each.
Reach and Touch: Stand with your hands at your sides and your chest tall. Reach your arms overhead and look up, then bend over from your hips and reach for your toes. As soon as you reach your toes, spring right back up and reach your arms overhead to begin the next rep.
Triangle Twist: Stand with your legs spread 3-4 feet apart and your toes turned out toward the sides. Bend forward from your hips while twisting your trunk as you reach one hand toward the opposite ankle. Your other hand will reach into the air. Return to the start position and repeat on the other side.
Squat Pry: Get down into the deepest squat position you can achieve with both heels down, and place your elbows inside of your thighs. Lift one heel as you twist toward the opposite side, using your elbow to gently pry your hips open. Return to the start position and repeat on the other side.
Workout (Three Rounds)
Pistol Squat: Stand on one leg with the other held straight in front of your body. Reach your arms forward and lower all the way until the back of your thigh is pressed against your lower leg. Pause and return to standing by engaging your abdominals and pushing off your foot. You can also do this move holding a partner’s hand or a stable object to assist in balance. Alternate legs for 5 reps on each side.
Archer Push-Up: Begin in a plank position with your hands on the ground several inches wider than your shoulders and your fingers turned outward. Bend one elbow, allowing your body to slide to that side as your opposing arm extends. Look toward the opposite hand at the bottom, then press yourself back up to center and repeat on the opposite side. To make the move slightly less difficult, you can practice with your feet in a wider stance to maximize your contact points. Do 10 on the right and 10 on the left.
Wall Handstand: Start by facing a wall with your hands flat on the ground a few inches away from the wall. Kick one leg up toward the wall in order to position your legs against it for support. Make sure to keep your elbows locked by actively pressing into the ground. Allow your head to relax between your arms. Tense your abs, glutes, and quads to stay in position. Hold for 30 seconds. Lower one leg at a time to the ground to release the position.
L-Sit: Sit on the ground with both legs extended in front of you. Place your hands flat on the ground around mid-thigh with your elbows fully locked. Press into your hands to extend your triceps and engage your abdominals to lift your feet off the ground. If you are having trouble lifting your legs, you can bend your knees slightly. Hold for 20 seconds.
Wrestler’s Bridge: Lie on your back with your knees bent and feet flat on the floor. Place your hands, palms down, by your ears with your fingers pointing toward your shoulders. Press into your feet and hands to lift your hips off the ground and extend your neck back to roll onto the top of your head. You can place a blanket or rolled up mat underneath your head if you need support. You can also remove your hands and cross your arms across your chest to make the move more challenging. Hold for 20 seconds.
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