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Handstand & Push Strength

Advanced pushing strength with no equipment: wall handstand push-ups, archer and pseudo-planche push-ups in low reps, plus handstand and hollow holds for a rock-solid body line.

12exercises

58min

27sets

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Start workout

Training flow

Warm-up 3 exercises

Arm Circles

1 sets 30s Shoulders

rest 10s

Wrist Circles

1 sets 10 reps Forearms

rest 10s

Scapular Push-Up

1 sets 10 reps Chest

rest 15s

Main 6 exercises

Wall Handstand Push-Up

5 sets 3-5 reps Shoulders

rest 150s

Archer Push-Up

4 sets 4-6 reps Chest

rest 120s

Pseudo Planche Push-Up

3 sets 5-8 reps Shoulders

rest 120s

Wall Handstand Hold

3 sets 30s Shoulders

rest 90s

Diamond Push-Up

3 sets 6-8 reps Triceps

rest 90s

Hollow Body Hold

3 sets 30s Abs

rest 60s

Cool-down 3 exercises

Wrist Flexor Stretch

1 sets 20s Forearms

rest 10s

Doorway Chest Stretch

1 sets 30s Chest

rest 10s

Child's Pose

1 sets 45s Lower Back

rest 10s