Circuit 3, Exercise 3: Spider Man Start resting on all fours. With your palms flat, raise up off your knees onto your toes. Keep your hands directly below your shoulders. Contract your abs to keep yourself up and prevent your bottom from sticking up. Remember to keep your belly button pulled in. With your head and spine in line, keep your back flat — don't let it curve. Picture your body as a long, straight board. Bring your right knee outside and around toward your right elbow, keeping your body in a straight line. Return your foot back to the mat and repeat on the opposite side. Continue alternating, slow and controlled, for 40 seconds, then take 20 seconds of rest. Complete circuit three for a total of three rounds. Image Source: Ron "Boss" Everline