More Useful Stuff
1 / Swoop (Brazil)
Assume a bear squat – get on your hands and toes with knees bent, arms straight, butt over ankles, feet hip-width apart. Thread your left leg beneath your body and swing it backwards, jumping over it with your right foot so you end up in a mountain climber position (left leg straight, right bent). Do 10 reps. Repeat with your right leg.
2 / Dragon Twist (Australia)
Stand with your feet slightly beyond shoulder width. Twist to the right, corkscrewing your body so that your left knee ends up outside your right ankle, your left arm crosses your chest and your right arm crosses your back. Unwind; repeat to your left. Continue alternating – 3 sets of 20 reps.
3 / Dragan Radović Vertical Lift (England)
Hold a pair of dumbbells next to your sides, feet shoulder-width apart. Curl the right dumbbell to your shoulder and then press it straight up. Lower it back to your side and repeat with the left dumbbell. Do 100 reps total (50 per side).
4 / Half-Moon Push-Up (Iran)
Get on your hands and toes and raise your hips to form an upside-down V. Now lower yourself into a bear squat position. Rotate your knees to your left as you pull your chest to your left hand. Now move it to your right hand, rotating your knees to the right. Return to the bear squat and repeat, this time starting to your right. Continue alternating sides. Do 20 repetitions total.
5 / ABC Chin-Up (Austria)
Grab a chin-up bar using an underhand grip and hang there. Pull your chest to the bar (A). Hold for 5 seconds. Lower yourself, pausing halfway down (B) and then three-quarters of the way down (C) for 5 seconds each. Do as many as you can.