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22 Advanced Bodyweight Exercises You’ve Never Tried Before

By Live Lean TV

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Try These Advanced Bodyweight Exercises

On today’s episode of Live Lean TV, I’m sharing 22 advanced bodyweight exercises you’ve never tried before.

But first, I have something that I have to get off my chest.

I’ve been cheating on you, the YouTubers.

The rumors are true.

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I’ve been sharing my video love on the side, with Instagram.

Follow Me: Instagram @BradGouthro

To make sure you are not missing out on all these quick exercise, workout, and nutrition videos, check out the daily content I post on my personal @BradGouthro Instagram page.

22 Advanced Bodyweight Exercises You’ve Never Tried Before

To make up for my cheating ways, here are 22 advanced bodyweight exercises you’ve never tried before.

#1. Lateral Burpee Push Up Over The Bar

The Lateral Burpee Push Up Over The Bar is an explosive total body exercise that will quickly jack up your heart rate.

To get started:

  1. Place a barbell loaded with 45 pound plates on the floor. If you don’t have access to a barbell, you can place a stick on top of two even surfaces.
  2. Stand parallel to the barbell with your feet shoulder width apart.
  3. Bend over to place your hands on the floor, kick your feet back, then complete a push up by lowering your body towards the floor.
  4. Once you reach the bottom of the push up, explosively press the floor away from you with your hands, then raise your hips by jumping both feet back in. 
  5. Immediately jump laterally over the barbell and land softly. 
  6. That’s one rep.
  7. Immediately lower your body back to the floor to complete another burpee push up and repeat for reps.

#2. Rolling Pistol Squat

The Rolling Pistol Squat is a pistol squat progression that helps build momentum to elevate out of the bottom of the movement.

This variation still requires a lot of leg strength, balance, mobility, and coordination.

If you don’t have the balance or strength to do this, you can try holding the elevated leg with your hand on the same side.

By holding your leg, it provides a slight counterbalance to help you stay balanced.

To get started:

  1. While standing, contract your core to stabilize your body, then raise one knee and extend your leg in front of your body, with your toes pointed to the sky.
  2. Once you feel balanced, extend your arms out in front of your body, hinge at the hips, then squat down while keeping your extended leg hovering above the floor.
  3. As you come close to reaching the bottom of the squat, roll back, keeping your leg extended, then explosively reverse the roll, plant your foot and press it through the floor to rise back to standing, without placing your elevated foot down.
  4. Repeat all the reps on one leg, then switch legs and repeat. 

#3. Double Unders Jump Rope

Double Unders Jump Rope is a more advanced version of the speed jump rope exercise.

To get started:

  1. Hold the ends of the jump rope in each hand.
  2. With your feet hip-width apart, slightly bend your knees, and push the balls of your feet through the ground to jump up, point your toes to the ground, and with your hands by your waist quickly rotate your wrists to make small circles to revolve the rope under your feet twice within one jump.
  3. Land softly on your toes, and quickly push off again from the balls of your feet.
  4. Once again, the idea is not to just jump higher, the speed of the double under comes from the quick rotation of your wrists.

#4. Lateral In And Out Shuffle

The Lateral In And Out Shuffle is a great footwork and coordination cardio exercise that will quickly elevate your heart rate.

To get started:

  1. Place two 4 inch high objects down on the ground approximately 1 foot apart. I’m using 2 x 45 pound plates on top of each other.
  2. Stand to the side of the first object, then laterally step over the object and shuffle one foot in the middle of the two objects, followed by the other, while staying on the balls of your feet.
  3. Just before the second foot steps in the middle, quickly shuffle the first foot over the second object, and plant it into the ground as you raise the other knee up.
  4. Reverse the movement back to the other side.
  5. That’s one rep.
  6. Continue pumping your arms for momentum while keeping your core contracted to maintain balance. 
  7. Repeat for reps or time.

#5. Side Kick Burpee Push Up

The Side Kick Burpee Push Up is an excellent athletic cardio combination that will burn a lot of calories.

You can do this with a heavy bag, or if you don’t have one, kick the air.

To get started:

  1. Get into a boxing stance with your dominant foot back, and fists up.
  2. Contract your core, rotate your hips and dominant leg, and kick the heavy bag or the air.
  3. Then quickly complete a burpee push up by bending over to place your hands on the ground, jump both feet back, then complete a push up.
  4. Immediately jump both feet back in, stand up and complete another side kick with the same leg.
  5. Repeat all the reps on one leg, then switch legs and repeat.

#6. Fast Feet Step Toe Taps

Step Toe Taps are a great cardio exercise to rev up your heart rate while improving coordination and footwork.

To get started:

  1. Start with one foot on top of a step, then quickly alternate feet back and forth, tapping the step every time.
  2. Keep your core tight, stay on the balls of your feet the entire time, and drive your arms forward and backward like an athlete. This will build more speed and train your feet to move faster.
  3. Remember, the goal is quick feet, so you’re just tapping the step, you’re not actually stepping up on it.
  4. Keep alternating feet until you reach your desired time or reps.

#7. Carioca Suicides

Carioca Suicides, also known as the grapevine or karaoke, is a dynamic lateral crossover step exercise drill that improves agility, overall conditioning, and foot speed.

If you’re new to this exercise, start slow and focus on improving your coordination before increasing your speed.

To get started:

  1. While standing with your knees slightly bent, laterally move to your left by crossing your right foot behind your left foot, then shift your leg foot and cross your right foot in front.
  2. Continue this lateral crossover step combination for 5 yards, while pumping your arms.
  3. Once you reach the end, bend over and tap the floor with your left hand.
  4. Repeat to the other side, but this time crossing your left foot behind, then in front of your right foot.
  5. Once you reach the end, bend over and tap the floor with your right hand.
  6. Repeat for time or reps.

#8. Alternate Foot Step Jump Rope

The Alternate Foot Step is an excellent jump rope exercise variation that alternates your feet as you jump over the rope.

To get started:

  1. Hold the ends of the jump rope in each hand.
  2. With your feet hip-width apart, slightly bend your knees, raise one foot slightly off the ground as you push through the ball of the foot of your planted leg to jump up as you as quickly rotate your wrists to make small circles to revolve the rope around your body.
  3. Land softly on the ball of your opposite foot, and quickly jump over the rope again as your continuously revolve the rope around your body.
  4. The idea is to jump over the rope as quickly as possible with a slight hop. Don’t think of jumping as high as you can, think about bouncing on the balls of your feet.
  5. Continue alternating feet for reps.

#9. Bottom Burpee Kip Up

#10. Front Lever Raise

The Front Lever Raise is an advanced calisthenic move that targets the back and core.

This is considered a progression exercise to the full front lever hold. If this is too hard, start with the front tuck lever exercise.

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To get started:

  1. Grab the bar with a shoulder width grip with your hands facing away from you.
  2. As you’re in the full hang position with toes pointed, think about turning your entire body into a rigid board.
  3. To do this, engage your lats by retracting your shoulder blades back and down. It’s also very important to keep your core tight and your glutes contracted.
  4. Once your entire body is tight, think about pushing down on the bar, while keeping your arms straight. By keeping your entire body tight, this will help raise your legs, similar to a lever.
  5. Once you build enough back and core strength, the goal is to raise your body to parallel to the ground, while keeping your body as straight as a board.
  6. Under control, reverse the movement, keeping your body straight, then repeat for reps.

#11. Kip Up Pull Up

#12. Side To Side Step Shuffle

The Side To Side Step Shuffle is an excellent athletic plyometric movement that revs up the heart rate and improves overall coordination, lateral foot speed, and explosiveness in the lower body.

To get started:

  1. Place one foot on top of a sturdy low step or box that is approximately 1 foot high.
  2. With your knees slightly bent, chest up, and eyes looking straight ahead, press your foot through the step to laterally jump to the other side of the step while pumping your arms athletically.
  3. Land the opposite foot on the floor while landing the other foot on top of the step, landing softly. Your feet should not make a loud thumping noise when making contact with the step.
  4. Ensure you keep your knees slightly bent throughout the lateral shuffle to reduce the shock on the knees and continue to focus your eyes forward, not down towards your feet.
  5. Immediately and quickly reverse the movement back to the other side.
  6. That’s one rep.
  7. Repeat with speed for reps.

#13. Fast Feet Box Toe Taps

Fast Feet Box Toe Taps are a great cardio exercise to rev up your heart rate while improving coordination and footwork.

The difference between this exercise and the fast feet step toe taps is the height of the platform.

Since the platform is higher, this movement will also hit your abs more.

To get started: 

  1. Stand facing a sturdy platform such as a box, bench, or step. The goal is to set the height of the platform so your knees are bent at a 90 degree angle.
  2. Start with one foot on top of the box, then quickly alternate feet back and forth, tapping the box every time.
  3. Keep your core tight, stay on the balls of your feet the entire time, and drive your arms forward and backward like an athlete. This will build more speed and train your feet to move faster.
  4. Remember, the goal is quick feet, so you’re just tapping the step, you’re not actually stepping up on it.
  5. Keep alternating feet until you reach your desired time or reps.

#14. Handstand Kick Up

The Handstand Kick Up is an exercise that not only prepares you to get comfortable with completing a handstand, it also quickly raises your heart rate.

If you’re brand new to handstands, try it against a wall first.

To get started:

  1. Facing a wall, bend over and place your hands on the ground 6-8 inches away from the wall, with your head between your arms.
  2. When you’re ready, contract your core, then raise one leg off the ground, and quickly bend the knee of the planted foot, then kick up into a handstand with both legs straight.
  3. Use the wall to balance for a quick second, then under control, lower your feet back to the ground.
  4. If you’re doing this without a wall, follow the same steps, but ensure you’re a little more careful with the kick up.
  5. Repeat for reps.

#15. Push Up Shoot Through Tricep Dip

The Push Up Shoot Through Tricep Dip is an explosive exercise that combines a push up, to a shoot through, to a tricep dip.

This move targets your chest, abs, shoulders, and triceps.

To get started:

  1. If you don’t have access to parallettes, on the floor place a pair of heavier dumbbells on their ends, shoulder width apart. Using heavier dumbbells will be more sturdy and safe.
  2. Get into the top of push up position by gripping the dumbbells or parallettes with your hands, directly below your shoulders.
  3. Complete a push up by bending your elbows and lowering your chest towards the floor, then press your hands through the dumbbells to extend your arms, then with a strong core, immediately shoot your legs forward through the dumbbells and extended in front of you. This will put you in the position to complete the tricep dip.
  4. Bend your elbows to lower your butt towards the ground, then press back up and immediately shoot your legs back through the dumbbells to get back into a push up position.
  5. Repeat for reps.

#16. Plank Superman Push Up Combo

The Plank Superman Push Up combo is a challenging fast exercise combination that targets your chest and abs. 

To get started:

  1. Get in a straight arm plank position with your hands planted into the ground directly below your shoulders. 
  2. While keeping your abs tight, quickly transition to a forearm plank by lowering to your forearms.
  3. Next, change the direction of your forearms by quickly popping your forearms up then landing so your hands are pointing inwards.
  4. Then quickly pop back up on your hands and explosively press the ground away from you to complete a superman push up, by rising up with your arms extended straight over your head, similar to superman.
  5. Land softly on your hands with your elbows cushioned, then drop down to the forearm plank.
  6. Repeat for reps.

#17. Superman Push Up

The Superman Push Up is an explosive plyometric exercise that targets your chest.

To get started:

  1. Get into the traditional push up position with your hands planted into the floor below your shoulders.
  2. Contract your core and glutes to keep your body in a straight line as you bend your elbows and lower yourself to the floor.
  3. Once your chest is just a few inches off the floor, explosively push the floor away from you so your hands come off the floor, then quickly extend them over your head, similar to the superman pose.
  4. Land softly on your hands by cushioning your elbows.
  5. Repeat for reps.

#18. Crow

The Crow Pose is an arm balancing pose that requires arm and core strength.

To get started:

  1. Squat down and place your hands on the floor, inside your feet, at approximately shoulder width. 
  2. Spread your fingers wide apart to grip the floor.
  3. Press your knees into your triceps, shift the weight forward onto your fingertips, and gently lift your feet off the ground to fully balance on your hands.
  4. Point your toes and think about bringing the back of your feet towards your glutes.
  5. Think about pulling your belly button into your spine to help with lifting your hips higher.
  6. Although the goal is to keep your arms straight, if you are a beginner, you can keep your elbows bent to help with balance.
  7. To improve your balance, maintain your focus between your hands.
  8. Hold for time or reps.

#19. Backbend

The Backbend is a challenging pose that opens up your back and chest.

To get started:

  1. Lie on your back then bend your knees and plant your feet close together and into the floor.
  2. Next, place your hands flat on the floor by your head, with your fingertips pointing towards your body, and your elbows pointing upwards.
  3. Push through the shoulders to lift your body off the floor and straighten your arms as much as you can.
  4. Hold for time or reps.

#20. Barbell Rollout

The Barbell Rollout is a challenging exercise that will strengthen your entire core.

To get started:

  1. Add a plate to each side of the barbell.
  2. Get down on your knees and grip the barbell with a shoulder-width, overhand grip.
  3. With your shoulders directly over the bar, it’s essential to protect your lower back by maintaining a natural arch with tight abs. I repeat, keep your core flexed, braced, and turned on throughout the movement.
  4. Slowly roll the barbell forward, keeping your core tight, glutes firing, and extend your body as far as your strength will allow, without sagging your hips or allowing your lower back to collapse. Ensure your neck is also in a straight line with your spine.
  5. Reverse the movement by contracting your abs and pulling the barbell back to the start.
  6. Repeat.

#21. Bottom Burpee

The Bottom Burpee is an explosive variation of the burpee that is great for overall fat burning.

To get started:

  1. Bend at your hips, then your knees, as you lower your body towards the floor in a squatting motion, while placing your hands on the floor, directly under your shoulders, and outside of your knees.
  2. Jump back with both feet to get into a standard push up position with your arms extended then immediately complete the push up by bending your elbows and lowering your body until it’s a few inches off the floor, then explosively press your hands through the floor and drive your knees in and land on your feet, while in a squat position.
  3. Jump both feet back and immediately complete another push up without standing up.
  4. Repeat for reps.

#22. Around The World Push Up

The Around The World Push Up is a challenging plyometric variation of the push up.

This not only targets your chest, but also quickly elevates your heart rate.

To get started:

  1. Get into the traditional pushup position with your hands planted into the floor outside of shoulder width.
  2. Keep your body in a straight line, by keeping your core contracted, as you bend your elbows and lower yourself to the floor.
  3. Once your chest is just a few inches off the floor, explosively push the floor away with your hands and feet so they both come off the floor.
  4. Rather than landing in the same spot, rotate your body so you land at a different position.
  5. Ensure you land softly then immediately lower into another push up, and explode up, once again rotating your body so you continue moving in a circle.
  6. Repeat for reps.

Thanks For Following Me On Instagram

Since I love shooting videos, I’ve been putting a lot of new and different videos of me doing things in the gym and kitchen on Instagram.

So I want to make sure you are getting involved with the community on on Instagram as well.

To do this, go over and follow me @BradGouthro on Instagram.

I’ll enjoy seeing you over there.

But, you know YouTube is still my favorite.

Love you.

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7 responses to “22 Advanced Bodyweight Exercises You’ve Never Tried Before”

  2. Awesome series of exercises. I will be incorporating some of them into my
    own routines. Thanks Brad!!!

    Reply

  3. Awesome series of exercises. I will be incorporating some of them into my
    own routines. Thanks Brad!!!

    Reply

  5. Hey, Brad!
    I already got the Superpack and i got a lil’ question.
    Can i mix programs? For example – can i mix Afterburn program with the
    Awaiking of ABS? If i can, then how to do it better?

    Reply

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