Muscles worked: lower back
Starting in the prone position (above left) pull your head and upper back off the ground. Hold it for a second as you focus on contracting your back muscles and then lower yourself back down. Cycle through this several times and you should feel a pretty good workout, especially in your lower back.
Muscles worked: upper chest
As we promised, here is yet another pushup variation. All you have to do is find an elevated surface to rest your feet on and then proceed with pushups as normal. The advantage of these is that they specifically target your upper chest, and depending on the degree of incline, your shoulders as well.
Muscles worked: quads, calves, hamstrings
Here is yet another powerful lower body workout. If you failed to find that perfect elevated surface for your box jumps (#16) fear not, jump squats to the rescue. With your hands behind your head proceed with a regular squat and once you reach your lowest point explode upwards, jumping of the ground. Repeat.
Muscles worked: chest, triceps, abs
We promise – we’re at least half way through the pushup variations. The reason we include so many is because they are extremely effective and work numerous muscles groups. Spiderman pushups involve you emulating the superhero’s wall climbing movements as you are doing pushups on the ground. Basically, every time you lower yourself, one of your knees will come up and tap your elbow.
Muscles worked: triceps
This is the only exercise on our list that is designed to deliberately target the triceps. In order to maximize the effect, if you can find a surface to raise your legs off the ground, the intensity of the workout is compounded.