Push-up Into Side Bridge Hold

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Holos Exercises

Push-up Into Side Bridge Hold

Exercise Type: non-impact

Duration:5 minutes

Reps:50 reps

Fitness Level: Easy

Posted By:Greg Stallkamp

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Exercise Description

This exercise starts in the normal push-up position, however, after you have completed a push-up you then rotate your body onto its side so that you are supporting your body with one arm holding against the ground and one arm extended up into the air.

Muscle Groups: Upperbody

Step Number 1

Start in the normal push-up position with arms outstretched before you. Your arms should be holding up your body while your legs are straight underneath you and your toes are on the ground. Your head should be looking forward.

Step Number 2

Perform a normal push-up motion where you bend your arms at the elbows as you bring your upper body to the ground.

Step Number 3

As you return to starting position begin to rotate your body so that your left arm leaves the ground and extends (straight) into the air. In the ending position both arms should be extended outward to the sides. Your left arm should be stretched out in the air upward and your right arm should be supporting your upperbody on the ground. Throughout this entire movement your legs should be straight and underneath your body. As you push-up from the downward "push-up" position and you rotate your body rotate your lower body as well so that the sides of your right foot is now resting on the ground, instead of resting on your toes. Your feet should be stacked on top of each other with the right foot on the ground.

Step Number 4

Bring your left arm back down and gently rotate back into the push-up position. Continue full push-up movement where your lower your upperbody to the ground by bending your elbows.

Step Number 5

As you raise your body up from the downward push-up position, this time lift your right arm upward in a straight movement. Once again rotate your body on the upward position so that your right arm is extended upward and your left arm is supporting your body. Both arms should be straight and out to your sides. Once again rotate your lower body at the same time (although) your legs should continue to be straight and underneath your body. As you rotate your lower body make sure that you are now resting your body on the side of your left foot, instead of resting on your toes (as you would in the normal push up position).

Step Number 6

Continue this movement for a total of 50 times. You should reach up into the air with each arm 25 times and do a total of 50 push ups in between the arm extensions.

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