Sets: 2 Reps: 10 (each direction) Rest: 0 sec.
Attach the trainer to a sturdy overhead object—a door (with the included attachment), a ceiling beam, a tree limb—and lengthen the handles so they’re near the floor (you can shorten them to make the exercise easier). Get into pushup position with your hands on the handles. Keeping your body braced and straight, make circles with your hands, rotating them inward and then outward. Each complete circle is 1 rep.
1B. PIKE UP
Sets: 2 Reps: 10 Rest: 60 sec.
From pushup position, brace your abs and bend your hips as you reach your hands toward your shins. Raise your butt to the ceiling until your hips are bent about 90 degrees. Stay on the balls of your feet the whole time.
Sets: 4 Reps: Perform for 60 sec., 45 sec., 30 sec., 15 sec. Rest: As long as each set lasts.
Place your feet in the foot cradles of the trainer and get into pushup position with your hands on the floor. Drive one knee to your chest while the other leg remains extended. Now drive the opposite leg to your chest while you extend the other back. Continue so it looks like you’re running in place.
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