Slow climbers - build strength and lower body

Slow climbers are an effective lower body strength exercise. To perform them, start standing with your feet shoulder-width apart, then get into a squat position, keeping your body low. Begin to walk forward in this squat position for several steps and then walk backward to the starting position, maintaining tension in your leg muscles throughout.

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Dragon push up

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Dragon push-ups, also known as handstand push-ups, are an advanced bodyweight exercise that requires balancing on your hands while lowering and raising your body. To perform a dragon push-up, start in a handstand position with your feet against a wall for support. Slowly lower your head toward the ground and push back up, engaging your shoulders and triceps for a challenging upper body workout that also improves balance and core strength.

How to perform a plank

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To perform a plank, start in a lying position on the floor with your elbows positioned under your chest at a 90-degree angle. Push your toes into the ground, lifting your body off the floor. Ensure your legs and core are engaged, and maintain a strong, neutral spine. Hold this position to work on your core strength and stability.

Sit outs - improve your agility and mobility

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Sit-outs are an exercise that starts in a high plank position with an engaged core for a stable base. You rotate your body to one side, lifting the inside hand up and bringing the outside foot through until you are fully extended, and then return to the high plank position before repeating the movement on the opposite side.

Plank Into Lunge - full-body exercise

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The plank into lunge is a full-body exercise. Begin in a high plank position, then bring one knee up toward the elbow and plant the heel on the floor for stability. Drive up through the front leg, hinge at the hips to bring your torso into an upright position, hold for a few seconds, and then return to the plank position. Repeat the movement on the other side. This exercise engages multiple muscle groups and enhances strength, balance, and flexibility.

Push up - Building upper body strength

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Push-ups are a fundamental bodyweight exercise that targets multiple muscle groups, including the chest, shoulders, triceps, and core. To perform a push-up, start in a plank position with your hands slightly wider than shoulder-width apart, lower your body until your chest nearly touches the ground, and then push back up. They are a versatile and effective exercise for building upper body strength, enhancing muscular endurance, and promoting overall fitness.

Slow climbers - build strength and lower body

More like this:

Dragon push up

How to perform a plank

Sit outs - improve your agility and mobility

Plank Into Lunge - full-body exercise

Push up - Building upper body strength

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