There are really intense and complex movements and there are others that varying their points of support, their grip or the route of execution can give rise to a totally different exercise. Therefore, today we show you the most intense variations of five exercises that in their most classic form also require a lot of effort from your body.
The burpees are an exercise with which we usually have a relationship of love and hate at the same time, because we know their effectiveness to work the body but also, they are the most strenuous.
Although they are intense and complex movements in their technique of realization, we can find many variations that enhance these characteristics as is the case of burpees on medicine ball.
All the weight of the body is supported by the arms when falling to the ground after a jump and they are the ones that push us next to the abdomen and other muscles, but if instead of resting the hands on the ground we do it on a medicine ball we will be removing stability and making the movement much more complex.
In addition, we will demand much more from the work of the middle area of the body and without a doubt, we will demand more muscles than with the classic burpees.
Plank with hands walking on wall
The plank or isometric classic for the abdomen is in itself an intense exercise that demands a lot of strength in the middle area of the body. But if we add to this instability because of the movement of the arms can be much more intense.
The proposal is to move from supporting the hands on the floor to placing them on the wall, for which we must subtract for a moment the support of one of the hands and also, mobilize them without losing the correct position.
This movement works intensely the core muscles and requires more effort to the muscles of the arms and shoulders.
Crucifix push up or crucifix push-ups
The push-ups that force to mobilize all the weight of the body with the strength of our upper extremities and the pectorals are in themselves a complex exercise that requires a lot of technique, but if we add to these we have less support and a different range of movement we can intensify work much more.
With the crucifix push-ups we must place the feet very close together and the hands very separated from each other when performing the movement, therefore, we will no longer flex the elbows but we must execute a different route in a less stable position, hence the intensity of the exercise.
They demand a great effort from the pectorals especially, because the arms are not very mobilized and flex in this variant in which the hands are widely separated from each other.
Climbers in one hand
The climbers or mountain climbers are a very complex exercise that requires the effort of different muscles at the same time plus it requires a lot of coordination.
But once we have achieved a good execution technique for this exercise, we can get more out of it by intensifying the muscular work, for example, by removing a point of support.
In this case it is proposed to support only one hand on the ground and taking into account that the feet are not all the time on the ground but are in movement, its realization is truly complex.
The funds or dipppings are an exhausting and intense movement for the work of the arms, especially the triceps and require a good technique to avoid injury.
We can intensify this exercise more if instead of leaning on a bank or a parallel machine we do it on an unstable surface such as the rings, although it can also be a TRX.
Thus, the whole body will be suspended and the hands will rest on an unstable support that forces to make an effort superior to them and request the middle area of the body.
These are five very intense variants of exercises that in their most basic form also require great effort. They can help you innovate and progress in your training by representing a new challenge for your body, do you dare to try them?