Beginner
Up and down
Abs - Triceps - Lower chest
- Lying face down on the ground, with your forearms supported and your back straight in relation to your legs.
- Extend one of your arms and then the other, to finish in a push-up position.
- Lower in the same way you went up to complete one repetition.
Routines
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Single leg front lever negative
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Abs ∙ Biceps ∙ Lats
Bench dips
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Straddle frog
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Triceps ∙ AnteriorDeltoid ∙ UpperChest
Partial supine tucked back pull
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Biceps ∙ AnteriorDeltoid ∙ LowerChest
Double lunge with burpee and pull-up
Intermediate
Biceps ∙ Abs ∙ Calves ∙ Glutes ∙ Hamstrings ∙ HipFlexors ∙ Lats ∙ LowerChest ∙ Lumbar ∙ Quadriceps ∙ Triceps
Biceps and Chest extensions
Beginner
Biceps ∙ LowerChest ∙ UpperChest
