Today we are going to cover a calisthenic(body weight), and plyometric(jump training) exercise.

For you to get the most out of this lift, it is best to use it in a high-intensity interval training routine. Using this exercise will help you to sculpt your legs and posterior in a minimum amount of time.

This article will cover how to perform Sumo Squat Jumps with video, image and a written step by step description explaining how to move your body to do the movement.

The difficulty level, optional and required equipment that you will need, and the different muscles that get worked.

The Benefits will get when you add it to your training routine, and some training tips to make sure you get the most out of doing this exercise.

The plank shoulder touch is also commonly referred to as plank shoulder taps.

Before adding this lift to your training routine, you should be able to perform the traditional plank for at least 30 seconds.

This lift is a full body Pilates and Calisthenics exercise. It will help you to strengthen your core and increase your shoulders strength and stability.

This article will cover how you do Plank Shoulder Touches with video, image and a written step by step description on how to perform it.

Its difficulty level, optional and required equipment, the different muscles that get worked.

Use the Rocking plank to build a stronger core and shoulders.

Before using this lift, you should have a solid form on the traditional plank and be able to hold it for at least 20 seconds before using this harder variation.

This article will cover how you do the Rocking Plank with video, image and a written step by step description on how to do it.

Its difficulty level, optional and required equipment, the muscles that get worked.

The different benefits you get from doing it, and some training tips to make sure you get the most out of doing this exercise.

Looking to strengthen your core and work on your cardiovascular system at the same time?

If so then the Bird Dog Plank is what you need to start adding into your training routine.

This stabalization exercises has been used heavly over the last decade since it was made popular by functional training experts Stuart McGill, Gray Cook and Mike Boyle. It is shown to help reinforce proper spinal alignment and core recruitment.

This article will cover how to perform the Rotating Plank with video, image and a written step by step description on how you do the movement.

Its difficulty level, optional and required equipment, and the different muscles that get worked.

Use this lift to create core stability, strength, and increase your cardiovascular endurance all at the same time.

Plank Jump Ins are a stepping stone to many more advanced exercises like burpees and there many different variations.

The Plank Jump In gets classified as a calisthenics (body weight), and plyometric (jump training) training method.

This article will cover how you do Plank Jump Ins with video, image and a written step by step description on how to do it.

Its difficulty level, optional and required equipment, the different muscles that get worked.

The Benefits you get from doing it, and some training tips to make sure you get the most out of doing this exercise.

Before using this exercise, you should have a solid technique with the traditional plank.

Use this lift to strengthen and sculpt your waist.

The Rotating Plank is another name commonly used for this exercise.

This article will cover how you do the Rotating Plank with video, image and a written step by step description on how to do it.

Its difficulty level, optional and required equipment, the muscles that get worked.

The Benefits you get from doing it, and some training tips to make sure you get the most out of doing this exercise.

Build a stronger Chest and more powerful Triceps using the Tiger Bend Push-Up.

It is a more challenging variation on the traditional push-up with additional focus on your triceps.

You can use this lift all by its self or include it after your weighted pressing session to fully exhaust your pushing muscles.

This exercise is classified as a calisthenics strength training exercise.

In this article, we will cover how you perform the movement with video and image examples.

A written step by step description detailing how you do this exercise.

Use the Side Plank Crunch to challenge your abdominals, increase your balance and strengthen and tone your core.

This lift gets classified as a calisthenics, pilates, and yoga training method.

You should be able to hold a side plank for at least 30 seconds before trying to do this plank variation.

Read on for instructions on how to do this exercise. Its difficulty level, the equipment you will need, and the different muscles that get worked.

The article will also cover the benefits of including it into your training routine, and some training tips to make sure you are not making some of the errors commonly done with this lift.

Use this move to help develop an iron core and give your back a mild workout at the same time.

The Hanging Pike exercise is a calisthenics compound movement.

It gets classified under the pulling training category. It is also commonly referred to as Hanging Leg Raises.

Read on to find out how you perform the movement with image/video examples and a written step by step description.

The Hanging Knee Tuck will challenge your core and help you to sculpt out that strong and defined six pack that everyone wants to have.

There are two different variations of this exercise that will change the central focus between the Abdominals and your Hip Flexors.

The first variation we will focus on will primarily target your abdominals and move them through their full range of motion.

The second variation will primarily focus on your hip flexors and work your abdominals with an isometric contraction.

In this article, we will provide image and video demonstrations with a step by step description explaining how to perform the movement.

The difficulty level and equipment required to do this exercise. The different muscles that get worked. Some training tips to make sure you are doing the exercise correctly.