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Clapping Push Ups

Lower yourself into a regular push up. Explode upwards from the bottom of the push up with enough power to take your hands off the ground at the top. While in mid air clap your hands together before landing back on the ground. Keep your landing soft (try not to slap the ground) and proceed straight into the next push up.

Walkout Burpees


These are a great alternative to regular burpees if you have hurt your lower back or have not developed your core muscles enough yet.

Start in the standing position. Reach down and place your hands on the ground. Walk/step your feet back so that you are now in a push up position.

Walk your feet back in close to your hands, stand up and jump with your hands above the head. Repeat once more.

Reverse Lunges

Begin standing up straight. Step backwards and proceed to lower your back knee until it is just a few centimeters off the ground. Keep your foot flat on the ground. Resist the urge to shift your weight onto the toes of your front foot.

From the position push off the back leg and drive down through the heel of the front leg until you reach your starting position again.

Tip: The spacing of your feet is important. At the bottom of the lunge they should remain hip width wide (do not line up the feet) and the length of the lunge should allow you to have right angles at the knees and the hip (see picture above).


Get down on your toes and elbows. Pull your belly button in as you tense your abs and squeeze your pelvic floor (hold on like you need to go to the bathroom). Hold the position for the set amount of time.

Avoid letting your hips sag or your sit too high. As the name implies you want to create a nice straight line through your body, just like a ‘plank’.

You can make this easier by resting on your knees instead of your toes.

Side Plank

Lie down on your side. Raise yourself up on one elbow. Press your elbow into the ground and lift your hips so that your body forms a straight line.

If you struggle with this, bend your bottom leg back behind you so that you are resting on the side of your knee and your elbow.

Inverted Rows

Position yourself under a bar or a rail. You can also use a Smith Machine or a bar across a squat rack. While hanging from the bar, squeeze your glutes (butt muscles) to raise your hips to a straight line.

Pull your elbows back and down bringing your chest up to the bar. The easiest way to bring the chest forward is to thing about bringing the shoulders back and squeezing the shoulder blades together.

Lower yourself under control until your arms are straight once more. Keep the hips straight the entire time.

Box Jumps

Squat down with your arms back. Extend your legs and jump in one smooth movement. Throw your arms up to help generate momentum.

Tuck your feet into your rear end as you jump. Place your feet down on the step/bench bending your legs as you land so that you absorb the impact in your muscles, not joint. Like jumps squats, you want a nice quiet landing with no jolting.

Prone Pulldowns

Begin in the Superman position with your arms out in front. Raise your arms and legs off the ground like the image above.

Pull your elbows back by your side and squeeze your shoulder blades together. Keep your arms and legs off the ground as you return to the starting position. Repeat without touching your arms and legs to the ground.

Tip: Squeeze your glutes to help lift your legs off the ground.

Sumo Squats

Take a wide stance. Point your toes out at a 45 degree angle. Squat down until your thighs reah parallel or lower.

Be careful not to let your knees bow outwards or inwards. Aim to keep the knees in line with the direction of your big toe.

Squat Jumps

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Squat down low using the technique described at the top. Explode upwards from the bottom and jump.

Be sure to bend your knees and hips as you land on the ground to absorb the shock. You want your landing to be soft and quiet, you shouldn’t jolt.