The 6 Toughest Do-Anywhere Workout Moves
When it comes to workouts, we’re all about efficiency: “How can I get the most done in the least amount of time?” Sound familiar? The Stronger workout program, developed by Livestrong.com and celebrity trainer and former professional soccer player Nicky Holender, was created with just this in mind. The goal of Stonger is to provide the most efficient and effective full-body do-anywhere workouts in 40-minutes or less. Here are six of our favorite moves from the program:
(Photo: Cate Norian/Demand Media)
1. Breakdance Thrusters
While it’s definitely one of the toughest moves, it’s also considered one of the most fun to do. Breakdance Thrusters are a full body movement that calls on your neurological strength and memory. This move develops skill and overall coordination.
How to do it: From the standing position, bend down putting your hands on the ground and jump your feet back so that you’re in a plank position. Next, step one foot out to the side and bring the opposite leg under your body while lifting up the arm opposite to that leg. From here, kick back to a push-up position and then jump up to standing again. The key is to keep arms and legs as straight as possible when extended…and to have fun! To modify this movement, you can step one leg back at a time (instead of a full jump). Once done, repeat using opposite side.
(Photo: Cate Norian/Demand Media)
2. Pike Push-Ups
A deceiving movement, this exercise doesn’t look difficult, but it’ll call on all of your focus and strength to complete. Pike Push-ups are an upper body exercise, giving you toned and sculpted shoulders.
How to do it: Form an inverted V with your body by placing your hands on the ground, coming up on your toes and slightly bending your knees. From here, drive your head straight down towards the ground by bending your arms. Once you’ve gone as close as you can to the floor, come back up to the top of the inverted V.
Tip: Keep your eyes focused on your shoelaces; this will keep your neck in the correct position. To modify, do the movement from your knees instead of your toes. If you’re feeling like an extra challenge (kudos to you!) lift one of your legs up behind you – your back and leg should form a straight line. Repeat on the other side.
Related: 4-Minute Tabata-Inspired Fat-Blasting Workout
(Photo: Cate Norian/Demand Media)
3. Hindu Push-Up
Another movement that will call on your focus and strength, the Hindu Push-up works your chest and shoulders while building strength and range of motion.
How to do it: Start in an inverted V by putting your hands on the ground, coming up on your toes and slightly bending your knees. From here, dive your head down towards the ground and then swing your head through between your arms with your body following. Once your body has moved through, you should end with your head and then body moving into an arch. From here, push your body back into the inverted V position and repeat. To modify, do this movement from your knees.
(Photo: Cate Norian/Demand Media)
4. Split Jumps
This plyometric movement works your glutes and builds explosive power. It’ll challenge you and as Nicky says, “It’ll burn so good.”
How to do it: First do a lunge by starting in a standing position and then placing one foot behind you and lower your legs and body so that your back knee almost “kisses” the ground. Just as you reach this point, jump your body up and switch legs and move back into the lunge position on the opposite side and repeat. You can use your arms to help jump you up and keep your balance.
Tip: Don’t let your knee to go past toes in the lunge position and keep your chest upright. To modify this movement, step back into the lunge (don’t jump) and then come back into standing and repeat.
(Photo: Cate Norian/Demand Media)
5. Circular Mountain Climbers
You may have heard of mountain climbers but Nicky’s souped-up version takes them up a notch. Circular Mountain Climbers increase range or motion in your lower body and help tone quads and abdominal muscles.
How to do it: Start in the high plank position and then take one foot and swing it out and around to the hand on that same side, getting as close to your hand as possible. Next, swing the foot back to center and immediately hop your other foot out and around to the hand on that same side. Continue this back and forth motion. To modify this move, remove the hop; just step your foot up toward your hand and then step it back to push-up position.
(Photo: Cate Norian/Demand Media)
6. Burpee Tuck Jumps
This exercise is what trainer Nicky Holender calls “the mother of all burpees.” Burpee Tuck Jumps are not for the faint of heart. It’s a full body movement that helps build explosive power while burning through calories.
How to do it: Do a burpee by lowering your hands to the ground, kick your feet out to a plank position and then lower your chest to the ground (as you advance through the program, the speed of this part improves). Once lying flat, quickly lift your chest back up and kick your feet up near your hands and underneath your body. Begin to stand but as you do, jump and tuck both legs underneath your body. When you land, go back into the burpee position and repeat. To modify this movement, step your legs out in the burpee movement and instead of a tuck jump, do a small hop and raise your arms.
Check out ten more moves from the Stonger workout videos here.
By Kelly Plowe
See more from Livestong.com:
Top 15 CrossFit Bodyweight Exercises You Can Do at Home
The Best Ways to Lose Flabby Arms Without Push-Ups
