2a. Handstand Push-Up
Targets: Shoulders, chest, core, glutes
How to: To play things safe, Angelilli recommends starting with the basic handstand. Spread those fingers wide, shoulder-width on the ground, about 12 to 18 inches from a sturdy wall. With hands flat like pancakes and pointer fingers parallel to each other, walk the feet as close to the hands as possible, so you're in a short downward facing dog position.
Next, bend one leg, and use it to kick the straight leg up and over your head until it hits the wall. (Be sure to keep those elbows locked!) Once you have the strength and balance to hold steady for two minutes straight, try out sets of 10 mini reps (lowering down 1 to 2 inches and returning to the starting point) with the feet riding the wall. Once your strength is there, try the full-on handstand push-up—we recommend a spotter for those first few attempts!
2b. Rotating Jump Squat
Targets: Legs, core
How to: The basic bodyweight squat gets some serious hang time with this advanced move. Lower into a traditional squat, back flat with thighs parallel to the ground, and explode off the ground, rotating mid-air 180 degrees counterclockwise. Land softly in a squat, and with no rest in between reps, launch into the next jump, rotating 180 degrees clockwise this time. Be sure to keep the chest up and spine long, using your breath and your abs to help power you through. Repeat for 10 to 15 reps.
More: 5 Steps to a Perfect Box Jump
2c. Plank Balance
Targets: Core, shoulders, hip flexors
How to: Starting in a traditional plank position with the back flat and forearms planted securely on the floor, simultaneously lift your left arm and right leg until they are parallel to the ground. Hold for a second (or longer!), then switch, keeping the core tight and hips steady. Aim for 10 to 30 reps, or, go for time. (Any chance you can sing the Star Spangled Banner while holding tight?)
2d. Pulsing Superman
Targets: Lower back, glutes, core
How to: Ready to channel your inner superhero? Lie on your stomach with the arms and legs pointing to the back wall. Peel your upper body off the mat, and lift the arms and legs, keeping them straight. Next, comes the tricky part: At the very top of the position, pulse the body one inch up then one in down for 10 to 20 reps. Up the ante even more by making those reps super-slow—just don't forget to breathe!
Tried the above workout? Let us know how it went in the comments below, or by tweeting at @nycfitness and @jshakeshaft.
More: 17 Bodyweight Exercises to Gain Strength and Speed
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