Do as many repetitions as you can for each exercise in 40 seconds followed by 20 seconds of rest before you move on to the next exercise. You may rest for 2-5 minutes in between circuits.
- Hindu push up:
Also called “Dand Baithak” in India, they were a fundamental move in the training regimes of famous Indian grapplers like the great Gama and Dara Singh, to build remarkable endurance and strength that helped them last through and win formidable wrestling bouts.
When executed properly with deep breathing, the Hindu push up will not only enhance your lungpower and build strong shoulders, chest and triceps but also create greater flexibility in your lower back, hips and hamstrings. It is the ultimate power move, which challenges every dimension of the body!
How to perform: The Hindu push up starts in a downward dog position with your legs wider than shoulder width apart. Lower your upper body towards the ground by bending your elbows without disturbing the alignment in your legs. Run your nose, chest and hips across the floor exactly in that order, until you reach the upward dog position. Push your body back into downward dog position all over again and repeat.
The following video provides a clear demonstration of a well-performed Hindu push up:
- V-ups/Jackknife sit up:
One of the favorite abdominal moves in the arsenal of celebrity trainer, Ashley Conrad, she frequently used this exercise with added resistance performed till muscle failure to help Bradley Cooper get ripped abs for the movie, “The A-team.”