Weighted and assisted handstand push-ups
Triceps - Upper Chest - Anterior Deltoid - Serratus - Upper Trapezius
- Perform a weighted push-up with a weighted vest or other form of added weight.
- Adjust the weight so that it is demanding but not excessive.
- Try to break the ninety degrees when lowering and completely lock out when raising to perform a full repetition.
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Jumping jacks
Quadriceps ∙ Calves ∙ SideDeltoid ∙ AnteriorDeltoid
Back lever
Lumbar ∙ Abs ∙ AnteriorDeltoid ∙ LowerChest ∙ Triceps
Front lever to muscle up on rings
Triceps ∙ Biceps ∙ Abs ∙ AnteriorDeltoid ∙ Forearms ∙ Lats ∙ LowerChest
Kettlebell swing
Lumbar ∙ Glutes ∙ Hamstrings ∙ AnteriorDeltoid ∙ LowerChest ∙ UpperChest ∙ Quadriceps ∙ UpperTrapezius
Full planche push-ups
Triceps ∙ AnteriorDeltoid ∙ UpperChest ∙ LowerChest
Push-ups plank with alternating arm and leg lifts
Glutes ∙ Hamstrings ∙ AnteriorDeltoid ∙ Lumbar