關於 spider push up ，我們在網路上蒐集到這些相關的討論、資訊與評價

Day 28 #burpeeswithOalchallenge
#50burpeesfor30dayschallenge

The sit through burpees & Spider-Man push up burpees, long jump burpees & tuck jump burpees are consider quite advance variation.

These two that I tried today, I would say is more to intermediate. There’s no push up required. Require a lot more work on CORE.

1) Skaters Burpees (single leg)
- need core, glute activation for balancing, knees bend, place hands on the floor gently.

2) Skier Hop Burpees.
- bring both legs as close to the hands as possible as you crunch. Work hard on Obliques! Crunch it!

How many burpees I had done? 90 I think..... doesn’t matter. Good 105 calories burnt!

#oalfitnessjourney #oalworkout #thesweatlife #getfit #fitspo #burpees #hiit #highintensity

Day 26
#burpeeswithOalchallenge
#50burpeesfor30dayschallenge

Ok!!!!!! I’m very adventurous today!!! Tried many new variations of burpees. (Rather long video)

1) Sit-through burpees. I love this because I loooovvvvveeee Sit Through very very much. It is a very good mobility workout that require full body muscle activation. Especially Core!!!!! I just did sit through exercise last Saturday fb live. You can give it a try. Link on bio.
I did 40 x sit through Burpees

2) Spider-Man Push Up Burpees!!!! Through research this is supposed to be a very advance. Since I can do some push up now, why not give it a try.
So I did 11 reps for this one. Happy!

3) lastly 20 reps of push up burpees.

Music: Looking In My Eyes
Musician: Ann Abel
Site: https://icons8.com/music/

Phew! Done for the day.

Four more days left!!!!!

#oalfitnessjourney #oalworkout #oalworkoutsquad #fitspo #getfit #burpees #hiit #highintensity #thesweatlife

https://youtu.be/HZBBx3tKO28

Beginning 6.19 minute of this video is the detail explanation of all 8 exercises. I emphasise a lot on the right form & posture. Do it right is the key! For those intermediate that already know the moves, you can jump straight to 6:19 minute to start your workout.

There are a few totally new exercises. Like spider mountain climbers 🕷 and bear crawl 🐻. Which the names may sound funny, but it’s definitely a challenger!

I also improvised a few exercises. Like, inch worm / walk out plank , I added in hand release push up. For beginners to start learning about full body push up.

And back lunges i added in high knee hops.

For those are intermediate, what I did was, I completed three sets of this, and each exercises 45secs work and 15 secs rest. If you wanna burn more. HIIT timing can be:
30 secs work, 30 secs rest for beginner
40 secs work, 20 secs rest
45 secs work, 20 secs rest

3 rounds (30 secs work, 30 secs rest; 1 min rest between rounds)

1) Spider 🕷 Mountain Climbers [ Option: Plyo Spider 🕷 Mountain Climbers (fast)]
2) Superman Hold with Squeeze [ only this one 40secs ]
3) Bear 🐻 Crawl (very slow)
4) Side Shuffle with Toe Tap
5) Back Lunge High Knee Hops (15 secs L 15 secs R)
6) Walk Out Hand Release Push-ups
7) Plyo Skaters
😎 Squat Thrust

Enjoy this one and let me know how you feel! Comment below, I love to understand how each and everyone who have been following the workout feels after. Share the workout, give it a 👍, subscribe my workout YouTube channel

#oalworkout #oalfitnessjourney #core #fullbodyworkout #homeworkout #bodyweightworkout #beginnerworkout ##thesweatlife #getfit #hiitworkout #highintensityintervaltraining #bodyweightworkout #fitspo

part1.
Plank switch jump 平板輪流跳躍
High plank twist 平板扭身轉體
Plank into squat hold 平板前跳+深蹲
Squat hold walks 深蹲前後走
Squat hold 停頓深蹲
Rest 30
part2.
In & outs jumps 窄距與寬距深蹲跳
Side squat move 側跨步蹲變化型
Curtsy pluses 後側跨步蹲停頓
Mountain climber登山式
Plank cross leg reach 平板側伸腿
Rest 30
part3.
Knee down push up 跪姿伏地挺身
Spider plank 蜘蛛平板
Plank taps 平板輪流點步
Seated alternative crunch 坐姿左右捲腹
Seated high up crunch 坐姿高抬捲腹
Russian twist俄羅斯轉體
Butterfly sit-ups 蝴蝶式仰臥起坐
Leg raises 仰臥抬腳
.
*此影片無商業合作
Bra from teamjoined discount code "may8572fit"
leggings from nike women
.
追蹤品牌Line官方帳號專屬ID： @mayufit ▶ https://lin.ee/tiQ1zgb
更多跟著做的May Fit居家訓練 ▶ https://www.youtube.com/playlist?list=PLol39BuP8rM-6l2PNZqXFETC6oCkjnXoi

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Music by Nico Anuch - Together ft. Cami Aranda - https://thmatc.co/?l=F87B0BD0
Music by Insta Models - All That I Need - https://thmatc.co/?l=BAF5BC52
Music by Justin Caruso - More Than A Stranger (feat. Cappa & Ryan Hicari) - https://thmatc.co/?l=11BFB0A4
Music by UNBLOOM x Disco Shrine - Alright - @unbloom_music - https://thmatc.co/?l=8E0094BB

無需器材的30分鐘全身性訓練，適合不想太累又想練全身的你/妳。
30個動作，每個動作40秒，中間休息20秒。
.
May Fit instagram ▶ https://www.instagram.com/may8572fit/
追蹤品牌Line官方帳號專屬ID： @mayufit ▶ https://lin.ee/tiQ1zgb
更多跟著做的May Fit居家訓練 ▶ https://www.youtube.com/playlist?list=PLol39BuP8rM-6l2PNZqXFETC6oCkjnXoi

✔️May力體態系統化居家進階課表&八週翹臀養成計畫 下載女力健身App(七天免費試用) https://com.nuli.app/may

✔️MM Booty 初階健身房女性翹臀指南 649$優惠持續中！https://www.cabfitness.com/?lang=zh-hant 中/英電子書含增肌原理、肌肉構造、八週菜單模組、動作講解、短影音教學與健身飲食QAs

✔️我的增肌減脂食譜書購買連結(第一本)： 一碗搞定！增肌減脂健身餐https://www.books.com.tw/products/0010801832

✔️第二本(家常中式口味)May力體態：增肌減脂全攻略：健身一碗料理╳燃脂徒手運動 https://www.books.com.tw/products/0010836641?sloc=main

Lower Body:
Squat twist
Slow sumos
Squat pulses
Lunge with knee drive (right)
Lunge with knee drive (left)
Reverse lunge pulses
Alternative Skater touch
Lunge and curtsy (right)
Lunge and curtsy (left)
Hip thrust on toes
Hip thrust on toes hold
Single leg thrust with 3 secs hold (right)
Single leg thrust with 3 secs hold (left)
1 & 1/2 frog pump
Reverse hyper
Reverse hyper abduction

Upper Body and Core :
Crawl into shoulder taps
Plank high twist
Plank head touch
Spider plank
Y extensions
Back hold
Hand release knee down push up
Diamond ½ hold push up
Leg raises circle
Flutter kick
Single leg crunch
Single leg crunch
Alternative crunch
Full body sit ups

Bra: under armour
Bottom: AMME

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Music by Axl & Arth - Rather Not - https://thmatc.co/?l=E50CA570
Music by Emma Kern - Dancing Like - https://thmatc.co/?l=D4FDF164
Music by Fiji Blue - Space Makes Me Sad - https://thmatc.co/?l=5C0D986D
Music by Parisalexa - Like Me Better - https://thmatc.co/?l=364E5BED
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Music by Elli Moore - Gateway - https://thmatc.co/?l=905F331E
Music by Animus Volt - Kalypso - https://thmatc.co/?l=0F6383C6

#伏地挺身#扁身小胸 #增肌減脂
5個我最常做的練胸+核心動作，我愛他們勝過啞鈴槓鈴或任何器械！
記得不要在軟墊上做才能對手腕友善，練習的時候我幾乎是每一組都做到力竭的。讓力量長起來，曲線就是肯定的了❤️

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All to failure🤗
1.Dolphin push-up
2.Standard push-up +shoulder tap
3.Push up slide to knee tuck
4.Alternating Uneven push-up
5.Spider-man pushups (elevated)
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