Video: Salamander Press-Up (Lizard Push-Up)

Demonstration of an exercise I call the Salamander Press-Up aka Lizard Push-Up.  A bodyweight, calisthenic exercise providing a full body workout.

Video: Crocodile Walk (Exercise)

Workout: Pull-Up Matrix (Advanced)

Warmup: 

• 10 minute moderate row (substitute skipping/jump rope or running)
• 20 Push-ups
• 20 Air Squats

 Workout:

• 20 sec full hang, 1 pull-up - (shoulder width, overhand grip) - rest for 40 sec
• 10 sec full hang, then 3 Pull-ups (wide, overhand grip) - rest for 30 sec
• 30 sec hang - knees raised (shoulder width, overhand grip) - rest for 30 sec
• 5 Pull-Ups, then 30 sec full hang (narrow underhand grip) - rest for 10 sec
• 30 sec (bend at elbows) hang (underhand grip), 5 Pull-Ups - rest for 30 sec.
• 5 pull-ups diagonal to the left, 5 pull-ups diagonal to the right - aka Mountain Climbers (wide overhand grip)
• Bent Arm Knee to Elbow (twist) - 10 left twist, 10 right twist.
• 5 Pull-ups (underhand grip) - rest for 50 sec
• 15 sec (bend at elbows) - knee raise hang, 15 sec full hang, 15 sec knee hang, rest for 15 sec.
• 3 Pull-ups (wide, overhand grip) - rest for 50 sec.

Finisher:

100 Air Squats

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View other Fitness Explorer workouts here:

Workout: 300 (The Big Apple)

Warmup:

10 minutes C2 Indoor Row (aim for 2000m)

10 Push-Ups

10 Air Squats

10 Pull-Ups

Workout:*

12 rounds of:

5 x 60kg (132lbs) Deadlifts

5 x Strict Pull-Ups

5 x Clap Push-Ups

5 x Sit-Ups

5 x 16kg (each arm) Dumbbell Push-Up --> Squat Clean --> Push-Press

300 Reps in total.

*Aim to complete in less than 30 minutes

Finisher:

10, 20 and 30 sec 100% effort Sprints or (Treadmill Drivers)

Max rep Knees to Elbows

Pull-Up Cliff Hangers

To failure: (repeat 3 rounds) 

• Max rep Burpees
• Max rep Tricep Dip
• Max rep Pull-Ups 

"Immortals... we put their name to the test." - Dilios

Note:

Please scale all Fitness Explorer workouts to your current ability.  Get adequate rest and sufficient nutrition to fuel the activity and aid recovery.  Work hard but never sacrifice correct form.

Please visit the FAQ for details on individual exercises or consult the advice of a registered exercise professional.

If you are new to this type of exercise, try one of the beginner's circuits

Perform a warmup prior to activity, here's an example Fitness Explorer warmup

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Darryl Edwards