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If the weather's nice, I can guarantee that you'll find me training outside. As much as I love dropping heavy weights, I love to be able to move without being confined to a set space. During a recent outdoor workout, I decided to do some agility work [2] and then began playing around with some core strengthening exercises [3]. Instead of crunches (I'm not a fan of them [4]) and planks, I decided to really challenge myself. Push-ups and pikes alone are hard enough, and once you combine them together, you've got yourself an insanely hard core and arm exercise.
If you're watching this video like, "Damn, in my dreams," you can still work your way up to this move. Start by breaking down each movement, doing them individually without the sliders [5], and then as you become stronger, combine them together with the sliders.
How to Do a Push-Up and Pike
- Start in a plank position with each of your feet on top of a slider. Your hands should be directly underneath your shoulders, your spine should be in a neutral position, and your core should be engaged.
- Lower down into push-up as you simultaneously abduct your legs (moving them away from the midline of your body). If you can't complete a standard push-up, feel free to do a modified push-up on your knees [7].
- Press back up, returning to the starting position. From here, raise your hips up. Imagine that there's a string attached to your tailbone pulling you up. Lower back down to a plank position.
- This counts as one rep. Complete three sets of eight reps.