Hit the floor and train your core, lats, and delts. You’ll even get some conditioning work in.
This will work your entire core, lats, and shoulders. It can be a real lung-burner too. All you need are some sliders (or even a plastic lid to put your feet on).
The Straight-Arm Walk
As you pull forward, you’re doing somewhat of a straight-arm pulldown, firing up your lats. On the way back, your shoulders will get involved, all the while you’re resisting a drop of your hips. If you’ve got the space, this can offer some effective variety to your workout routine.
- Get into a plank position with both feet on sliders.
- Tense your entire body and begin to drag yourself forward.
- Keep your arms straight and engage your lats on each “step” your hands take.
- Once you’ve reached a certain distance, begin to reverse the action. Engage your shoulders and push back to the start. Yep, push backward.
- These can be done for distance or time. Go heavy over shorter distances (using a weight vest), or try more of a conditioning-based approach using timed work intervals.
- Your progression is the addition of a vest or some chain loading across your hips for additional instability.
Author: Gareth Sapstead
Source: T- Nation: Tip: The Bodyweight-Only Burner