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kickstand push ups

How To Do Kickstand Push Ups

What it works:

Chest, Triceps, and Core

Why do it:

Increases strength in the chest, arms, and core; improves stamina.

Key Points to Remember:

  • Place one arm out to the side and keep it extended
  • Place the other arm under your chest and close to your body
  • Push the ground away with your extended arm to help out the other arm doing most of the work

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offset push ups

How To Do Offset Push Ups

What it works:

Chest, Triceps, and Core

Why do it:

Increases strength in the chest, arms, and core; improves stamina.

Key Points to Remember:

  • Place one hand forward and one hand back
  • Make sure elbows are going back towards your feet and not to the side
  • Always keep a nice straight line from head to toe when doing push-ups

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push ups with sit outs

How To Do Push Ups With Sit Outs

What it works:

Chest, Triceps, and Core

Why do it:

Increases strength in the chest, arms, and core; improves mobility in the hips and back; great for conditioning.

Key Points to Remember:

  • Plant your foot and kick thru with your other leg
  • Make sure the arm that you are using to support yourself in the sit-out is fully extended
  • Always keep a nice straight line from head to toe when doing push-ups

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reverse grip push ups

How To Do Reverse Grip Push Ups

What it works:

Chest, Triceps, and Core

Why do it:

Increases strength in the chest, arms, and core; improves mobility in the wrists.

Key Points to Remember:

  • Place hands so that your fingers are facing towards your feet
  • Keep the elbows close to your body
  • The closer you place hands to your waist the more difficult it becomes

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rooney push ups

How To Do Rooney Push Ups

What it works:

Chest, Triceps, and Core

Why do it:

Increases strength in the chest, arms, and core; improves mobility in the hips and ankles.

Key Points to Remember:

  • Sit back on your heels into a squat position, knees should not be touching the ground
  • Extend your shoulders past your hands and then go into a push-up
  • The closer your hands are to you the harder the exercise becomes

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spiderman push ups

How To Do Spiderman Push Ups

What it works:

Chest, Triceps, and Core

Why do it:

Increases strength in the chest and triceps; improves mobility in the hips.

Key Points to Remember:

  • As lower down into the push up bring your knee as close as you can to your elbow
  • You can turn your head to the side so that you are not making out with the ground
  • The leg you bring to your elbow should be floating and not touching the floor

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skydiver

How To Do A Skydiver

What it works:

Chest, Triceps, and Core

Why do it:

Increases strength in the chest and triceps; improves mobility in the back.

Key Points to Remember:

  • Lower headfirst into the ground, try to get your nose as close to the ground as possible
  • As you come up look towards the ceiling
  • Keeping a wide stance with your feet

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sandbag carry

How To Do A Sandbag Carry

What it works:

Everything

Why do it:

Builds strength all over; great for conditioning.

Key Points to Remember:

  • 3 different variations shoulder, front-loaded, and bear hug
  • Stay upright
  • Remember to breathe while carrying the sandbag

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sandbag squats

How To Do Sandbag Squats

What it works:

Legs and Core

Why do it:

Builds strength in the legs and core; increases stamina.

Key Points to Remember:

  • Push your hips back and knees out as you squat
  • Fight to stay upright as you squat keep the sandbag close to you
  • Lift your arms up to engage the abs more

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sandbag cleans

How To Do Sandbag Cleans

What it works:

Everything

Why do it:

Increases power in the hips; builds strength all over; great for conditioning.

Key Points to Remember:

  • Squat as low as you can
  • Grab what you can of the sandbag on each side
  • Once you have pulled it up, switch your grip so that your arms are underneath the bag

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