one-arm one-leg pushups

The first time I saw pavel the ketel bell russian dude perform these one-arm one-leg pushups I was very impressed.  It’s taken a while but I’ve managed to get them.

The progression?  Start with one arm pushups on incline, as high as you need to do them right.  Over many months reduce the incline.  When you can do about 15 on a flat surface, you’re probably ready to try the one-arm one-leg version.  Without the second leg to stabilize, your body compensates with core strength and stabilizer muscles (intercostals etc).

Permalink|Comments RSS Feed|Trackback URL
November 30, 2009|Extreme, bboy, bodyweight, gymnastics, video|Post Comment »

elbow step-up pushups

I got the idea for these pushups from various places, but the extreme version from a recently posted video of 18 extreme exercises.  You’ll get more from the video than my explaining them, but they work the triceps a lot, also the deltoids, abdominal, and stabilizer muscles.  Very good alternative to the standard simpler pushups that most people do.

Permalink|Comments RSS Feed|Trackback URL
November 23, 2009|Extreme, bodyweight, video|Post Comment »

eighteen extreme exercises

Just found this video on youtube and was pretty impressed.  Although I’ve never had much luck with the human flag, I don’t work on it much either.  The straddle planche pushups though, I work at everyday.  Closer but still not there.  All the others I’ve got pretty well.  So I guess I’m getting somewhere!

  1. standing ab wheel rollout
  2. back lever
  3. hannibal pullups
  4. korean dips
  5. one-arm one-leg pushups
  6. leg lifts
  7. straddle planche pushups
  8. L-sit walk
  9. human flag
  10. superman pushup
  11. dragon flag
  12. side-to-sides
  13. handstand pushup to nose
  14. elbow step pushups – together
  15. muscle-up with false grip
  16. stall bar hold
  17. deep handstand pushups
  18. bicycle pullups

Permalink|Comments RSS Feed|Trackback URL
November 9, 2009|Extreme, bboy, bodyweight, fitness, video, weightbearing|Post Comment »

new handstand pushups – on medicine ball

A new twist on handstand pushups.  If handstand pushups get too easy, try deep press hanstand pushups (on parallettes) where your chest comes down to hand level.  If those get to easy, destabilize one or both of your hands with a medicine ball.  And a caveat aka warning, please don’t try this if you struggle with basic handstand pushups.  You’ll fall splat on your face!!

Permalink|Comments RSS Feed|Trackback URL
April 13, 2009|Extreme, bboy, bodyweight, weightbearing|Post Comment »

Jack Lalanne – Fully Extended One-Arm Pushup

This video is pretty awesome.  Jack Lalanne is an old school strong man and fitness enthusiast.  He makes all these hard-core training exercises look easy.  A great role model, even with the funny commentary!

Permalink|Comments RSS Feed|Trackback URL
March 23, 2009|Extreme, bodyweight, jacklalanne|Post Comment »

xvest demo – 110% bodyweight clapping pushups

I finally bought a weight vest.  If you’re serious about bodyweight training, it’s only a matter of time.  Here I demo the xvest.  I’m really happy with it.  It’s super adjustable, in one pound increments from zero to 40 pounds, and fits really snug with velcro elastic straps around the core.  Good stuff!!

Permalink|Comments RSS Feed|Trackback URL
February 23, 2009|bodyweight, weightbearing, xvest|2 Comments

Introducing The Wall Walk

 This is an exercise I learned from my gymnastics teacher.  If you can do a wall walk to start, try getting into the basic backbend or wheel as they call it in yoga.  From there lift one hand for five seconds, put it back.  Lift the other hand for five seconds, put it back.  Then lift a leg, then the other leg.  Try to remain fully inflated, and stretch through your upper back as much as possible.  You want the pressure on your arms and shoulders, not your lower back.  Good luck!

Permalink|Comments RSS Feed|Trackback URL
February 16, 2009|bodyweight, core, gymnastics, stretching, weightbearing, yoga|Post Comment »

five minutes of intensity

As I’m always trying to think of new ways to mix up the workout, I recently added a little twist to my sets and reps.  The idea is simple.  Set your stopwatch to countdown from 5 minutes.  Then do as many as you possibly can in that five minute period.  Short reps, long reps, rest as long as you like.  But the total count is what you’re interested in.  Keep track.  Over time you’ll surely improve your five minute max!!

  • pullups – 45
  • planche pushups – 80
  • floor walk – 140
  • handstand shoulder shrug – 80

Those were my numbers.  Oh, one other little itty bitty detail.  I did these with a my new xvest weight vest loaded with 20 pounds.  Now I weigh 145 so that’s about 15% of my body weight.  Will have more on the new weight vest next week, so stay tuned.

Put a good size break between your five minute sets or you’ll have nothing left at the end!  Good luck!!

Permalink|Comments RSS Feed|Trackback URL
February 9, 2009|bodyweight, timed, variations, weightbearing|Post Comment »

Planche Fly on Blocks – fully extended

Refer to the previous week’s video on what I call the planche fly.  This week I do the same but on blocks, so balance is more crucial, and you’ll find you can probably do fewer of these than those planche flys.

Permalink|Comments RSS Feed|Trackback URL
February 2, 2009|Extreme, bodyweight, core|Post Comment »

Planche Fly – fully extended

My planche training is coming along, albeit slowly.  Keep in mind here that although I’m extended , I’m also using a bit of a kick to get the upward momentum.  As you train this over time, you can kick less, and control the downward phase, slowing it down.  These are like negatives, slowly down the release of a contracted muscle, if you’re not strong enough to do the exercise from the start.

Permalink|Comments RSS Feed|Trackback URL
January 26, 2009|bodyweight, core|Post Comment »
« Older Posts