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.

Article continues below

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!

Article continues below

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!

Article continues below

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.

Yoga is incredible for keeping your body & mind healthy. Ready to learn about how the power of food can also create a sound body & mind? Register now for our FREE Functional Nutrition Webinar with Kelly LeVeque.

Todd McCullough

Todd McCullough is the founder of TMAC FITNESS where they make fitness simple for busy moms and dads. Be sure and check out their 20 Minute HIIT Workouts. We love them at mbg. You can keep up with Todd @tmacfitness.
View the class
Todd McCullough

Related Posts

Sites We Love

Functional Nutrition Webinar

Learn How To Eat Right For Your Brain

Sign up for mbg's FREE Functional Nutrition Webinar hosted by Dr. Mark Hyman

Get Free Access Now Loading next article...
Sign up for mbg's FREE Functional Nutrition Webinar

Your article and new folder have been saved!