Tripod
(3.50)
through 12 votes
through 12 votes

muscles: | Triceps![]() ![]() ![]() ![]() ![]() |
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auxiliary muscles: | Trapezius![]() ![]() ![]() ![]() ![]() |
required: | Doable Without Equipment And Weights |
optional: | Fitness Mat |
fitness level: | Challenging |
exercise type: | Strength, Plyometrics, Cardio |
Variations available (15) |




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