Exercise Guide


Triceps, Deltoids, Obliques, Hamstrings, Glutes
Trapezius, Lower Back, Teres Muscles, Rectus Abdominis, Calves
rating: Ø 3.50 through 12 votes
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optional:Fitness Mat
type:Strength, Plyometrics, Cardio
Variations available (15)
Starting PositionExecution - 1nd Step
Execution - 2rd StepExecution - 3th Step

General And Specifics

  • strengthen your core, arms and shoulders with this intensive exercise
  • additionally, the cardiovascular system is activated and your flexibility and stability will be improved
  • there will be strain on the wrists, so choose a soft underground
  • take your time to get used to this exercise
  • beginners should start practising the course of motions without the jumping movement

Starting Position

  • sit down onto the floor or the fitness mat
  • stretch out one arm and position the hand a bit wider behind your bottom on the floor
  • for more stability, the feet are about shoulder wide away
  • the legs are in a 45 degree angle

Correct Execution

  • support yourself with the arm and lift your hip in a controlled motion
  • bend the supporting arm a bit and lower the hip a little
  • try to touch the supporting hand with the free one by making a wide outward bow
  • your upper body turns in
  • stretch your arm and push yourself off the ground explosively, your hip raises a bit, too
  • turn the upper body to the other side and land on the opposite hand
  • the free arms gains momentum
  • keep strain from the wrist by soft-landing
  • do the same course of motions to the opposite side
Suggestions for this exercise?!

Related exercise lists:

Triceps, Deltoids, Obliques, Glutes, Upper Arms, Rectus Abdominis