This is the superhero exercises section of my Turbulence Training workouts. I'm going to show you the 2 exercises that you will find in my programs that tend to cause a lot of confusion because my TT followers just don't know what the heck I'm talking about; Spiderman push-ups and Spiderman lunges/climbs.
For the Spiderman push-up, you want to start by getting into a regular push- up position. As you come down, bring your knee up to your elbow, back down, and then alternate sides.
To perform the Spiderman push-up exercise correctly, try to keep your body in a straight line and minimize the rotation in the hips. You should have good mobility in your hips which will allow you to do this exercise.
This is a very difficult push-up when done with proper form because when you bring your elbow to your knee you are going from 4 stabilizing points to only 3.
Therefore, you are increasing the stress load on your body, as well as working your abdominals. A hard exercise to perform, the Spiderman push-up is a great total body exercise.
The Spiderman lunge or climb as it is more commonly known amongst my readers is another Turbulence Training exercise that has a tendency to cause confusion. To do this exercise, get into the top of the push-up position, keep your hips down, and bring one foot up right next to your hand. Return your foot to the original position and then alternate sides.
For beginners or those with poor flexibility, be careful not to overstretch in this exercise.
For example, I would suggest to beginners to only bring your foot up half way, and as your mobility increases, slowly work your way to bringing your foot up right beside your hand. The purpose of the Spiderman climb is to keep your abs braced, and to work your abdominals for endurance.
So that is the Spiderman push-up and the Spiderman lunge, the two superhero exercises from the Turbulence Training for Fat Loss program.