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.

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.

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.

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.

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.

Step 1: Get down in a push up position with your hands and toes on the floor, then drop your torso so it is almost touching the ground. (Your torso will remain just a few inches off the ground throughout the movement.)

Step 2: Start moving forward by lifting your left arm and right leg off the floor slightly and going forward.

Step 3: Next, your right arm and left leg come forward.

Keep moving along slowly in this manner. Keep your back straight, and make sure your chest does not touch the ground.

[pictures coming soon]

Crocodile Walk video:

[video coming soon]

See more exercise guides in The Bodyweight Exercise Collection.

This is a tough exercise (since it focuses on one leg at a time,) but it’s not as demanding as the pistol squat.

Step 1: Start by standing with feet shoulder width apart, like you’re going to do a squat. But this time, there should be a bench a couple feet behind you. Lift one leg and place it so that your toes are on the bench.

Step 2: Lower your body as you would during a regular squat. Your front leg is doing the work, and your back leg is there only for balance.

Keep your back straight and abs tight.

Then push back up to the starting position.

Do at least two sets of these squats, alternating the back/raised leg each set.

*Even though I put this in the Bodyweight Exercise section, I feel it is easier to do this exercise while holding a couple light dumbbells.

Bulgarian Split Squat video:

[video coming soon]

See more exercise guides in The Bodyweight Exercise Collection.

Step 1: Start by getting into a push up position, but with the tops of your feet resting on a stability ball. Arms should be straight (and will remain like that through the whole movement.)

Step 2: Curl your knees in to your chest, rolling the ball in with you. You will control the ball’s movement with your toes.

Return to the starting position by pushing your feet back. Repeat.

Ball Jack Knife video:

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See more exercise guides in The Bodyweight Exercise Collection.

Step 1: Start out kneeling down, with your hands resting on a stability ball out in front of you.

Step 2: Roll forward, allowing your arms to go out along the ball. You will be stretched out in a straight line, and your elbows will be centered over the ball.

Return to the starting position and repeat.

Ab Roll Out on Stability Ball video:

[video coming soon]

See more exercise guides in The Bodyweight Exercise Collection.

Step 1: Start out in the top of a push up position. Your hands and toes should be touching the floor, and your body should form a straight line from your shoulders to your ankles.

Step 2: The main goal here is to squeeze your shoulder blades together. As you squeeze your shoulder blades together, your chest will move towards the floor, but your back should stay straight, and your elbows should not bend.

Each rep has you squeeze your shoulder blades together. Then you return to the starting position and repeat.

Tip: As with all push ups, you don’t want to let your lower back and hips sag towards the floor. It’s especially easy to do this inadvertently during the scapular push up, so pay close attention to keeping your body stiff and straight (mainly by contracting your abs and glutes.)

Scapular Push Up video:

[video coming soon]

See more exercise guides in The Bodyweight Exercise Collection.