“I love this exercise because it combines a few of my favorite exercises (burpees, SandBell slams, and triangle pushups) into one challenging move that works my entire body,” says Jessica Matthews, an exercise physiologist for the American Council on Exercise (ACE). “The triangle pushup, in particular, was shown in an ACE research study to be one of the most effective exercises for working the triceps. I typically integrate this exercise into my HIIT workouts, in which I’ll perform this exercise for time (as many as I can do in 30 seconds), using a 20-pound SandBell," she adds.
How to do it: Begin in a squatting position, holding the SandBell at chest level. As you inhale, press the SandBell overhead and raise up onto the toes. Exhale as you perform a slam, forcibly releasing the SandBell to the ground. Once released, quickly jump or step back to a high plank position, placing your hands on the SandBell in a triangle formation (pointer fingers and thumbs towards one another) with your hands directly below your chest.
Keeping your elbows close to your body, perform a triangle pushup, slowly lowering the body down to just above the SandBell and pushing back up to your starting plank position. Use the strength of your entire body to jump the feet up toward the SandBell, coming into a low squat position. Once again grab the sides of the SandBell and repeat this sequence. Do as many reps as you can for 30 seconds.