Try these advanced movements once you’ve mastered the intermediate routine.
For each exercise, do two sets of 10 to 15 repetitions, taking a 30- to 1-minute break in between.
As an alternative, complete one set of each exercise, take a one to two minute break, and then repeat.
Elevated pike pushups
This is the hardest variant of a pike pushup since you have to elevate your feet.
Perform an elevated pike pushup with your feet on a raised surface, such as a step or a bench.
It will be more difficult at higher surfaces.
Overhead squat
By raising your arms over your head, you may test your upper body’s range of motion and provide your lower body the advantages of a squat. It will also compel you to participate and strengthen your core.
Do a squat with your arms stretched overhead to complete the exercise.
Jumping lunges
Jumping exercises, also referred to as plyometrics, call for exerting maximum effort for brief periods of time.
You will experience the burn rapidly because to the strength and power they demand.
To push yourself, incorporate a jump into your lunge that truly pops up with each repetition.
One-legged pushup
The problem will increase if you lift one leg because it will place greater weight on your other three limbs.
Put yourself in a pushup stance, raise one leg off the floor, and then finish the pushup.
Side plank with hip abduction
For a full-body workout that challenges your hip abduction, plank off your foot rather than your knee.
Perform a leg lift after assuming a side plank position. Continue on both sides.
Kneeling squat with jump
Jump your feet instead of stepping them back up after kneeling. This technique will require a lot of strength and power.
One-leg forearm plank hold
A forearm plank can be raised by raising one leg and maintaining it there.
- On your forearms, assume a static plank position.
- Switch sides after raising one leg and holding it for as long as you can.
Hollow hold to jackknife
You must continuously contract your abs during this exercise.
Instructions:
- Position yourself in a hollow hold by lying on your back and raising your arms above your head. Lift your upper body and legs off the ground and keep them there by using your core.
- Include a jackknife: Raise your legs while keeping them fully extended, then bring your arms overhead until they touch your toes.
- Return to the engaged hollow hold position by lowering your arms and legs gradually.
