Burpees are a very intense exercise – like squat thrusts, but harder! These will work your heart and lungs, muscular endurance, plus balance and coordination. Burpees are very efficient as well – you get a great full body workout in a short time.

Step 1: Start in a standing position with feet close together, arms at your sides.

Step 2: Now, squat down and put the palms of your hands just outside and in front of your feet.

Step 3: Support yourself with your hands, then thrust your feet backward so that you are in the traditional “up” portion for a standard pushup.

Step 4: Do a full pushup and when you return to the up position, immediately jump your feet up to your hands.

Step 5: As soon as you reach the squat position, jump up! (Instead of standing up, you do a squat jump at the end.)

This is one “rep”.

Now you’re back to the standing position and can start another rep.

Burpees video:

[video coming soon]

See more exercise guides in The Bodyweight Exercise Collection.

Kind of like the explosive push up, but now you clap your hands when you’re up. It is not much harder, but it looks cooler, and it’s more fun.

Step 1: Get into the standard push up position.

Step 2: Lower your chest down to the ground.

Step 3: Instead of rising up like normal, you explode up. That way, your hands come up off the ground. Then, clap your hands together in front of your chest!

When your hands hit back down, absorb shock with arms.

Repeat.

Hand Clap Push Up video:

[video coming soon]

See more exercise guides in The Bodyweight Exercise Collection.

Explosive push ups take the standard push up to a new level. And that level is, mid air!

Step 1: Get into the standard push up position with your hands and toes on the floor.

Step 2: Lower your chest to the ground, as usual.

Step 3: Instead of rising up like normal, you explode up. That way, your hands come up off the ground a few inches.

When your hands hit back down, absorb the shock with your arms.

Repeat.

(Explosive push ups are a good prerequisite to doing clapping pushups.)

Explosive Push Up video:

[video coming soon]

See more exercise guides in The Bodyweight Exercise Collection.

If you want to hurt badly, this is for you! The bear run has you running on your hands and feet (like a bear,) and it’s intense!

Step 1: Get down on hands and feet.

Step 2a: Start running! The idea is to run on all fours like a bear, although you will look funnier doing it.

I usually start by moving my right arm and left leg forward.

Step 2b: Continue with the stride. Next I would have my left arm and right leg going forward.

Try to keep your back straight, and make sure you are gliding along smoothly to minimize the impact on your joints. Also, I prefer to do this outside on soft ground, which is easier on my wrists.

And I highly recommend starting slowly, or else you will ache all over the next day!

[pictures coming soon]

Bear Run video:

[video coming soon]

See more exercise guides in The Bodyweight Exercise Collection.

The alligator crawl is a variation of the crocodile walk where you don’t use your legs. This requires more work from your arms, and it also makes for some interesting variations.

Step 1: Get down in a push up position with your chest off the floor, but your shins/feet rest on floor. Your arms and back should be straight.

Step 2: Crawl forward by lifting your hands (one at a time) and moving them forward. Drag your feet, but remember to keep your back straight.

Step 3: Keep going, alternating hands.

The best part about the alligator crawl is trying variations. One thing you can do is strap your feet into a Power Wheel (the expensive type of ab wheel) and walk along like that. It negates the need to drag your feet, and it also requires more core stabilization.

Another sort of variation I do is I do this crawl up icy hills in the winter. Your feet slide up the ice nicely! Just make sure you’re wearing good gloves.

Alligator Crawl video:

[video coming soon]

See more exercise guides in The Bodyweight Exercise Collection.