Challenge: Get Strong With These Yoga-Inspired "Spider-Man Pushups"

When my old football buds ask me how I get ripped doing yoga, I reply: “Meet me on the mat.” Now I say the same to you. Try these "Spider-Man pushups" to strengthen your whole whole body. Trust me, they really work!

1. Downward Dog

Start in Downward Dog with your hands facing straight ahead or slightly turned out. Press firmly into the mat. Make sure our feet are facing straight ahead or with a slight internal rotation. Press your thighs back. Lengthen the spine. Breathe deeply.

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2. High Plank

Shift forward to a high plank position. Focus on your breath. Slow and even. Firm your quads.

3. Plank With Leg Lift

Engage your core and lift your right leg on an inhale. Take your right hand and place it a few inches back. Yes, I am looking at you!

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4. Knee-To-Elbow

On an exhale, lower down to a pushup while bringing your right knee to your right elbow. Don’t rush it. Engage your obliques.

5. Back To Plank With Leg Lift

Take a full breath in, then press back up on your exhale and extend your right leg back up in the air behind you. Get you some! That shit is hard!

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6. Transition + Rest

Slowly lower your right leg back to the ground, keeping your shoulders stacked over your wrists. Come back to your breath. Then send your hips back to Downward Dog for a few breaths. Switch sides, and repeat up to 5 times on each side.

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Todd McCullough
Todd McCullough
Todd McCullough is an ACE-certified personal trainer and the founder of TMAC FITNESS, where he's...
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