20squats

Side Plank Leg Lift

Side Plank Leg Lift

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Vertical Knee Pull In, Standing Backflip, Pushup

Pushup Variation

Rock Climbing, Run Up Slide, Pushups, One Hand Pushup, Rope Ladder Climb, Monkey Bars

Pushups Variation, Burpees, Elbow Plank

One Hand Pull Up Variation

Pull Up Variation

Hindu Push Ups, Pike Push Ups, Staggered Hands Push Ups, Triceps Extensions, Triceps Extensions (elbows to the side), Lean Backwards

Description:

Start from a side-plank position with your elbow on the mat and your upper leg on the chair. Holding the bodyweight on your upper leg and elbow, begin lifting your lower leg up and down, contracting your gluteus and abs.

Muscle groups:

Arms, Legs, Abs, Core, Quads

Equipment:

Level:

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