Strength & Conditioning
It can be hard to find true strength building exercises using just your body. The more you workout, the more those exercises (like pushups and squats) become more about muscular endurance. One way to incorporate strength into bodyweight movements is to increase the time under tension on the "negative" range of motion. That's what we're going to do with the first part of our workout:
Negative HANDSTAND Pushups
**This is an advanced movement, if you're not comfortable with this, try the PIKE PUSHUP Variation
Place your hands 6-8 inches away from a wall, with a pillow on the ground between your hands (for your head). Keeping your arms locked, kick your legs up to the wall into a handstand. With your heels touching the wall and keeping your body in a tight, straight line, lower slowly to a count of 5 going all the way to the pillow. Go slow! The slower you go, the better. Then reset, kick back up to the top and repeat.
3 sets of 5 reps, with a slow 5 count lowering phase.
Rest 1-2 minutes between sets.
For the Pike Pushup modification:
This is a great way to build the strength needed for handstand pushups. Start in a downward dog position with your arms wider than shoulder width, your back flat, and your butt high. Slowly lower your head to a count of 5 to the space between your hands, then reset at the top and repeat.
5 sets of 5 reps, with a slow 5 count lowering phase.
21 reps each, then 18, 15, 12, 9, 6, 3
Go as fast as you can.