One-hand roller slide to lizard
Start in the pushup position with your right hand resting on a foam roller. Lower your left arm (like you’re doing a pushup), and extend your right arm out in front without bending it, rolling the roller in the same direction. In the lowest part of the push-up, the roller should be practically next to your elbow. Go back to the starting position. That is a repeat. Try doing three to four sets of 10 to 12 repetitions per arm.
frog pump
Men do hip movements thanks to Contreras, and this is their new butt exercise: lie on your back with your feet together, stick your feet to your butt, keeping your knees pointing outward. Rest your elbows on the floor, stick your chin to your chest and raise your hip in a bridge position until it is fully extended. That is a repeat. Try doing four sets of 25-30.
chest fly with band
Put a resistance band around something that allows it to be at chest level. Turn your back, grab the handles of the band and take two steps forward – or enough to feel tension in the band. Keeping your elbows slightly flexed, bring your hands together. Take a little break. Do three or four sets of 10 to 12 repetitions.
stability leg to a trx leg
Support your left foot on a TRX elastic footboard. With your back to the machine, step forward with your right foot. Bend the right knee until the thigh is almost parallel to the floor; then contract your glutes and return to the starting position. After three or four sets of 10 to 12 repetitions per leg, even without weight, the TRX instability will make you suffer.
Bear crawling
To reap the full benefits of a VersaClimber session without the machine, do a bear’s crawl. Get into plank position and just crawl. But that’s not all: once you feel comfortable doing it, do it in reverse. “It will cost you a lot of work,” says Walsh. Work at intervals for 10 minutes, training 40 seconds and resting 20.
Wallboard
Don’t you want to spend more than 20 thousand pesos on a stationary bike? Find a wall, support your feet at a height of 60 to 90 centimeters and lower your body in a plank position, as if you were a runner who is about to start a race. Contract the core, lower your head and start to march, separating your feet from the wall alternately. Do this for 40 seconds and rest 20. Survive 10 sets to impress Walsh.
Fixed bar side elevation
Stand behind a bar anchored to a landmine, with your left hip aligned with the tip. Grab this one with your right hand. Keeping your arm straight, raise the tip of the bar as high as you can. Do three sets of 10 for each arm.
Romanian single leg lift
Stand on the left side of a bar anchored to a land mine, holding the tip of the bar with your right hand. Put your right foot up. Keeping your right leg nearly stretched, lean forward from the hip until your torso is parallel to the floor. Stand up. Do three sets of 10 per leg.