Master Your Bodyweight: Functional Strength Training

The inverted row is a perfect stepping stone to the pull-up. It builds the foundational back and arm strength needed for more advanced movements by using your bodyweight at a less challenging angle.

Push-ups are a fundamental movement, but the variations are endless. This clip shows a mix of standard, plyometric, Hindu, and tiger bend push-ups to challenge the muscles in new ways and prevent plateaus.

Adding a plyometric element to a push-up, like this kettlebell plyo push-up, develops explosive power in your chest, shoulders, and triceps. It's an advanced variation that also challenges your stability.

The seesaw push-up is an excellent diagnostic tool. By shifting your weight from one side to the other, it exposes any strength imbalances between your left and right sides, which we can then work to correct.

This push-up variation using a barbell rollout dramatically increases the challenge on your core and shoulder stability. The further you roll the bar out, the more your abs have to work to maintain a rigid torso.

Health and fitness is a lifelong journey. This Hindu push-up variation on dumbbells increases the range of motion and adds a dynamic flow, improving both strength and mobility through the shoulders and spine.

The wall walk is a challenging exercise that builds shoulder strength, stability, and confidence with being inverted. It's a great progression towards handstands and handstand push-ups.

This hanging sit-up on a punching bag is an advanced core challenge. It requires immense abdominal strength and control to perform each repetition without swinging, building a truly powerful midsection.

Here's another advanced core challenge using dumbbells for support. This L-sit to push-up combination requires a tremendous amount of core strength, stability, and upper body endurance.