Santana Push Up

Posted by Levaeria
Friday, May 6, 2011 at 10:14am filed under Cardio - Drills/Plyometrics

Calories Burned:  680 calories per hour   (based on a body weight of 150 lbs.)
Start by standing with your feet hip width apart.

Squat down and put your hands on the ground in front of you.

Jump your feet back and get into a plank.

From the plank position, bring your body down until it almost touches the ground and then perform one push up. Remember to keep your hands underneath your shoulders, and your shoulders down and away from your ears. Keep your abs tight and don’t arch your back.

Rotate your upper body into a side plank and place your hand behind your head. Try to keep your body in one straight line.

Bring your upper elbow down towards the hand of the supporting arm and then reverse the movement and get back into the plank. Jump your feet forward towards your hands.

Push off of your feet and rotate the whole body towards the opposite direction as you jump up.

Land on your your feet facing the opposite direction. This counts as one rep of the Santana – Zuzana Push up. Squat down and repeat this exercise for the total of 6 reps.

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