Ideal for Exercises

1. Spiderman Push Up :
The spiderman push up is a variation that targets your core. To give it a go, assume the standard push up position. As you lower your body toward the floor, lift one foot off the floor and try to touch your knee to your elbow. Reverse the movement, and do the same on the opposite side.

2. Forward Lunge :
Once the static lunge becomes too easy try stepping forward and then pushing back up to stand with your feet together.

3. Crocodile Crawl :
The crocodile crawl is more challenging than you might think. Keeping your head and neck in neutral alignment, get on all fours with your weight on your hands and feet. Crawl forward like a crocodile by keeping your torso low to the ground, and using your opposing limbs.

4. Pistol Squat :
The pistol squat takes a great deal of balance, coordination, flexibility, and strength. Its for that reason that its one of the most impressive bodyweight exercises in existence. To give it a shot excuse the pun, hold one leg out in front of you from a standing position and squat down while keeping your weight on your back foot.

5. Doorway Row :
Stand near a doorway or vertical pole. Get into a half squat position and hang on to the doorway with one arm. Pull yourself towards the door way, and slowly return to the starting position.

6. Jumping Skater Squat :
This is an advanced movement that requires a great deal of hip stability, balance, and strength. You can either jump straight up from the bottom of a skater squat, or jump side to side as in the video.

7. Oblique Hanging Leg Raise :
Once again hanging from a bar or rafter, bend your knees and pull them to one side to target your obliques. Return to the starting position and repeat with the opposite side.

8. Jumping Lunge :
Jump into the air and alternate legs with each rep. Spring straight up into the air as high as possible and absorb the landing by sinking into a lunge position. Repeat.

9. Side To Side Pull Up :
Set up just as you would for a normal pull up palms away from you, but pull your body to one side to add emphasis to that side. Switch sides with each rep.

10. Feet Elevated Plank :
Make the conventional plank more difficult by finding a raised surface such as a chair or low table you dont want the surface to be too high.

11. Calf Raise :
From a standing position, slowly rise up on to the toes, keeping the knees straight and heels off the floor. Hold briefly, then come back down. You can also try standing on a step for a greater range of motion, or quickly bouncing up and down for more reps.

12. Wall Sit :
Slide your back down a wall until your thighs are parallel to the ground. Keep your back straight up against the wall.


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