the one. You'll hit every muscle, your heart will go through
the roof and you'll burn the most fat possible in the least
amount of time. However...
... these are NOT easy.
They are the bodyweight version of the legendary "Durkin
Death Crawls". Todd Durkin came out with a DB version, so
Its been modified below to a no-equipment exercise.
If you're using them as your "cardio" after your workout as
a finisher, you only need to do ONE set of 10.
Want an entire workout without thinking? Do 4 sets of 15.
Rest when needed. Push yourself, but make sure you do
every rep with good form.
Here's how it works:
A) Start in the pushup position
B) Do TWO 1-Arm Extended Pushups (this is when you do
a pushup, followed by extending one arm out in front of you.
You'll alternate sides).
C) After your 4th pushup, perform a walking plank, in which
you'll lift your hands and feet, taking tiny steps like an alligator.
You'll do 2 steps per side while remaining in the pushup position.
D) After the 4th step, stand up and do a Jump Squat
Yep. That's ONE rep of the Bodyweight Death Crawl.
Here's a progression pic:
Get HUNDREDS MORE unique bodyweight exercises here <= NEW
You've never seen many of these exercises that will...
... burn more fat without fancy equipment
... improve your mobility so you can squat and move easier
... get stronger WITHOUT weights
... become more flexible so you become an exercise ninja
(studies show that exercise ninjas are flexible... or something)
It's the best sequel in fitness history
See for yourself.
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