INCHWORM
This full-body exercise works the arms, chest, back, and core. As your body inches along the floor, it mimics the up-and-down motion of a moving inchworm.
progression
| LEVEL 1: | Inchworm | |
| LEVEL 2: | Spiderman | |
| LEVEL 3: | Dragon Walk |
Stand tall with straight legs.
Fold forward from the hips and bend over to touch the floor.
Walk your hands forward one at a time.
TRAINER TIP
If you have limited space, do the inchworm in place. Walk your hands forward, then reverse the movement and walk your hands backward.
Stop when you reach a plank position, with your hands under your shoulders.
challenge
For an even greater challenge to your arms and shoulders, do a push-up or diagonal mountain climbers after you walk out your arms.
Walk your feet forward one at a time, taking small steps.
When your feet meet your hands, engage your core and roll up your spine to finish in the starting position.
challenge
Add a weight plate. Place a weight plate under your toes, forcing you to pull the weight simultaneously with both the feet to the hands. This increases the work load for the quads and core.
Add a gliding disk. Use a gliding disk (or paper plate on carpeted floors) to make the exercise more cardiovascular and fluid, elevating the heart rate and burning a few more calories.