“This is a great total-body move that engages the core, shoulders, glutes, and hamstrings. I have my clients perform 3 sets of 15 reps, with 30 seconds rest between sets,” says Liz Cort, a certified fitness professional and owner of Fitness Fusion.
How to do it: Place your feet securely into the foot cradles of a suspension trainer (such as a TRX) and your hands on the ground directly below your shoulders, arms straight. Stabilize your torso into a plank position by engaging your core and leg muscles. Slowly lower your body down to the ground into a pushup position, keeping the core tight and head, neck, spine, and hips aligned (do not allow the low back or ribcage to sag or arch). Your feet should be together with glutes engaged and strong. Press your body back to a plank position, continuing the motion right into a pushup, then drive the hips up into a pike [as shown]. That’s one rep. To make this more difficult, you can add in consecutive pushups before moving into another pike up. Try up to 3 sets of 15 reps.