Tip: The Bodyweight-Only Burner

Hit the floor and train your core, lats, and delts. You'll even get some conditioning work in.


This will work your entire core, lats, and shoulders. It can be a real lung-burner too. All you need are some sliders (or even a plastic lid to put your feet on).

The Straight-Arm Walk

As you pull forward, you're doing somewhat of a straight-arm pulldown, firing up your lats. On the way back, your shoulders will get involved, all the while you're resisting a drop of your hips. If you've got the space, this can offer some effective variety to your workout routine.

Key Tips

  • Get into a plank position with both feet on sliders.
  • Tense your entire body and begin to drag yourself forward.
  • Keep your arms straight and engage your lats on each "step" your hands take.
  • Once you've reached a certain distance, begin to reverse the action. Engage your shoulders and push back to the start. Yep, push backward.
  • These can be done for distance or time. Go heavy over shorter distances (using a weight vest), or try more of a conditioning-based approach using timed work intervals.
  • Your progression is the addition of a vest or some chain loading across your hips for additional instability.
Gareth Sapstead is a leading strength and physique coach from the UK. He specializes in problem solving and breakthrough training techniques.

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