Clock Push-Up

How to do it

1. 01Move into a prone position on the floor, supporting your weight on your hands and toes.
2. 02Your arms should be fully extended with the hands around shoulder width. Keep your body straight throughout the movement. This will be your starting position.
3. 03Descend by flexing at the elbow, lowering your chest toward the ground.
4. 04At the bottom, reverse the motion by pushing yourself up through elbow extension as quickly as possible until you are air borne. Aim to "jump" 12-18 inches to one side.
5. 05As you accelerate up, move your outside foot away from your direction of travel. Leaving the ground, shift your body about 30 degrees for the next repetition.
6. 06Return to the starting position and repeat the exercise, working all the way around until you are back where you started.

Alternatives & substitutions

Same movement pattern, same primary muscles — swap by what you have.