When it comes to victory outside of scale, there is less satisfying than mastering moves you thought were impossible.
Testing limits can help you measure your progress in real time and see what your body can do. For a challenge? We collected 12 of the most demanding exercises from the entire Bodi catalog. Each of these moves challenge you in a variety of ways, pushing forward your strength, mobility, endurance, or agility. – To Max.
Check out what these moves are currently in the Fitness Wheel House, or what you can conquer.
1. Roll jump
Where you find it: Core-de-force
Why is it challenging: The first person in this exercise will feel very easy – it will simply jump straight after a boxing roll. However, as a 30-second aerobic spike, this movement will burn your feet and lungs.
“The exercise itself doesn’t make this difficult, but the aerobic exercise required to complete all the reps for a given time is difficult!” says Amanda Herrera, CPT.
Try it:
- Stand in a fighter position, your feet are slightly wider than shoulder width, your hands are raised to your face, and your elbows are pushed in.
- Put your weight on your right leg, bend your knees slightly, and when you “roll” to your left, bend your hips to your hips (as if you were ducking under your opponent’s punch), then transfer your weight to your left leg.
- Once it comes out of the roll, jump straight through the ball on your feet. Land in the fighter position and repeat the movement in the opposite direction.
2. Push-up lunge applause
Where you find it: Six weeks of work
Why is it challenging: You need work to master the perfect push-ups. Adding a plyometric element will kick up to the notch. However, this move takes it to the next level, requiring explosive strength, flexibility and adjustment.
“Plyo pushups require developing a much higher body strength and core strength than it takes to perform regular pushups,” Herrera says. “Not only that, you have to have the flexibility and stability to pass through your knees and feet for a rush.”
Try it:
- Place your foot on the slider and start at a high board position.
- Keep your elbows pushing towards your body, then lower your head and lower your torso until your chest is within inches of the floor.
- Push your hands up with enough force to leave the ground. When you push it up, it bends your left knee and slides your left foot forward and explodes into the lunge position. Clap your hands under your left knee.
- Place your palm on the floor and start your left leg and return it to its starting position. Repeat on the other side.
3. Triple Bear
Where you find it: Lift4
Why is it challenging: “Core strength, core strength, core strength!” says Herrera. It also relies on heart endurance to scream, along with shoulder strength and stability to hold the upper body.
Try it:
- Straighten your arms, reach under your shoulders, and bend your knees 90 degrees below your hips, starting all fours. Lift your knees 2 inches apart from the ground.
- Keep your back and feet together, then turn your feet back to the left, back to the center, back to the right, and back to the center.
- Repeat for 30 seconds to complete as many reps as possible while maintaining your form.
4. The ground to fighter jet stance
Where you find it: Core-de-force
Why is it challenging: While burpees are difficult enough, this exercise is even more difficult. Instead of going back to a low squat like a standard burpee after push-ups, you explode into the fighter posture.
“This requires strength to pop up your body, but it also requires mobility and flexibility to step into a combat stance,” Herrera says. “And more, this exercise really spikes your heart rate!”
Try it:
- Keep your feet shoulder-width apart.
- Bend your knees into a low squat and place your hands on the floor.
- Return your legs to the push-up position and lower your body to the floor.
- Jump forward and push your feet up, then land in front of the other with one foot. Stand up to the fighter’s stance.
- Repeat the movement. This time, we will land the opposite foot in front of us.
5. Split knee jumps
Where you find it: Morning Meltdown 100
Why is it challenging: Doing it through a full round of high-flying knee jumps requires power, flexibility and endurance. “This is roughly the same as the maximum intensity of the exercise, as you can get,” Herrera says. “This is full-length body strength and strength, and requires adjustment, mobility and aerobic exercise.”
Try it:
- Start from your standing position. Push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor.
- Jump up, raise your right knee and run up your left arm into a running pose, then land softly with both feet.
- Repeat the movement with the opposite arm and knee. Complete as many people as possible.
6. Quarter Turkey Get Up
Where you find it: 645
Why is it challenging: “Nothing requires more shoulder stability and control than having a dumbbell overhead,” Herrera says. You also need “incredible core strength” to move through each step of this exercise while maintaining perfect shape and stabilizing the dumbbells.
Try it:
- Lie on your back with your left knee bent and your left leg flat on the floor. Extend your right arm and right leg sideways at 45 degrees. Hold the dumbbell in your left hand and push it up towards the ceiling.
- Straighten your left arm, turn your eyes to the dumbbells, lift your left shoulder off the floor, and wind it up until you reach your right hand until you support yourself with your right forearm.
- Place your left arm over your head, look to the dumbbells, run through your left leg and right hand, lift your hips off the floor.
- Slowly reverse the entire movement.
7. Running clinch knee
Where you find it: Fire and flow
Why is it challenging: Serious stamina is required to maintain energy (and knees) throughout the interval. “This exercise definitely increases your heart rate faster and keeps it high for the entire period,” Herrera says. “It also takes a little adjustment to trip and keep on going forever.”
Try it:
- Hold your head to your head.
- Run your right knee up with a small hop on your left leg, then pull your hand down to your right hip.
- Repeat the opposite movement. Continue alternating sides as quickly as possible, maintaining good shape.
8. Resistance x Jump
Where you find it: An insanity
Why is it challenging: X-jump is already difficult enough before adding resistance bands to the equation. “All plyometric tests muscle and heart endurance,” Herrera says. “But here there’s an extra resistance. That means you have to pass that extra barrier to extend your limbs into the X position.”
Try it:
- Wrap a resistance loop around your wrist (or hold one end of each hand loop) and wrap another loop around your ankle.
- Bend your knees, hinge your hips, and touch your toes.
- The body creates an “X” shape as it explodes upwards, spreads its arms overhead and steps over its feet as it jumps. Repeat for a while.
9. Bulgaria split squat jump
Where you find it: Master’s Hammer and Chrystal
Why is it challenging: To land softly (and safely) on one foot, you need stability and balance. And after the first few reps, the feet feel like jelly, making it even more difficult.
“This requires a huge amount of core strength, leg strength and low physical strength to drive that knee high without using momentum, absorb landings and not injuring joints,” Herrera says. “You may not understand how well your stable legs and feet burn by trying to maintain balance and stability.”
Try it:
- Stand in front of the bench with your back on it. Place the ball on your left foot on the bench behind you.
- Keep your back straight, bend your right knee and lower your arms towards your right leg.
- Place the ball on your left foot on the bench, explode your right foot and pull your right knee up towards your chest. He gently lands on his bent knee. Do equal personnel on both legs.
10. Burpee Bolt
Where you find it: Morning Meltdown 100
Why is it challenging: Even basic burpees push the limits of your aerobic exercise and muscle endurance, but this high degree of variability also tests your agility.
“You’re adding a ‘bolt’. This is necessary to increase the height enough to form the foot, with more power, strength and adjustments required,” Herrera says. “It also requires strength and stability to gently land your feet on the ground.”
Try it:
- Keep your feet shoulder-width apart.
- Bend your knees into a low squat and place your hands on the floor.
- Return your feet to the push-up position.
- Keep your back flat, jump both your feet off the ground at the same time, drive one knee forward towards your chest, and shoot straight in the other leg.
- Repeat with the opposite leg.
- Jump forward with both feet and jump to a low squat before you get taller.
11. Ted’s chair (flying pigeon)
Where you find it: P90x3
Why is it challenging: If you’ve been hoping that crow poses will become even more difficult, then this challenging pose from X3 yoga training is for you.
“This exercise involves a lot of body strength and stability, mobility and flexibility, core strength, balance and whole body control,” Herrera says. “If any of these are lacking, it can be difficult to carry out the exercise, let alone keep it for the allocated time frame.”
Try it:
- Put your weight on your right leg and turn your back. Lift your left foot and place the outside of your left ankle above your right knee. Push your palms together in front of your chest.
- Bend your right knee and return to the one-legged chair pose.
- Reach your arms straight in front of you and transfer your weight forward until your hands rest on the floor in front of your feet. Press the top of your left foot against your right arm and lock your left foot in place.
- Transfer your weight to your hand, slowly lift your right leg off the floor, stretch it backwards, and place your shoulders against your fingertips for stability. Hold it and gently lower your right foot towards the floor to release the pose.
12. Push-ups on four balls
Where you find it: P90x2
Why is it challenging: Calling this exercise a “variation of push-ups” feels like an understatement. In addition to strength and stability, it requires a circus-worthy balance to bring it out.
“This might be at the top of the difficulty list,” Herrera says. “It’s a full-body burner that requires an incredible amount of upper body strength, lower body strength and core strength to balance all four balls. Plus, you do push-ups.”
And while it’s not aerobic exercise, Herrera adds, the full body engagement definitely boosts your heart rate.
Try it:
- Place four small medicine balls in a rectangle, and space them approximately apart to support your hands and feet while you are in the plank position.
- Place your hands on the two balls in front of you, keeping your back and shoulders directly above your hands.
- Walk your feet behind and place the ball on your right foot on the ball. Place your left foot on the floor to balance it and adjust the ball positioning until it is on the planks.
- Enchant your whole body, lift your left foot off the floor and place the ball on your left foot on the fourth ball.
- Perform a series of push-ups while maintaining balance with four balls.
