- Abs and Core
- Hips & Buttocks
- Strengthens midsection.
- Increases agility.
- Strengthens legs.
- Strengthens upper body.
- Strengthens shoulders.
- Increases whole-body stability.
If you really want to get crazy with your training try, the rock and roll to hand stand with push-up. This exercise is a functional, full-body strength and conditioning workout. The wall support helps you master the hand stand without the fear of hurting yourself. The rock and roll hand stand with push-up is a bodyweight exercise that many gymnasts and martial artists use for both strength and coordination. This exercise burns the max number of calories in the least amount of time.
- Stand facing a sturdy wall.
- Start by quickly dropping and rolling backwards, hands catching the floor right behind your head.
- Quickly push with your hands and roll your body back up and into a standing position.
- Then move right into a handstand by kicking one leg up, followed by the other, onto the wall.
- Bend your arms and lower your head to the floor.
- Press back up by straightening your arms.
- Then carefully bring your legs back down, one at a time, and stand up.
- Repeat for a specified number of reps.
- Not rolling forward fast enough, thus having to straighten the legs to complete.
- Placing the hands too close or too far from the wall for the hand stand.
- Coming down from the handstand with both feet at the same time, thus striking the ground too hard.