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Groiners
GROINERS
GROINERS
Description
Groiners
Starting from a pushup/merkin position, thrust your feet forward, landing outside of each hand.
Thrust backwards to original position.
Repeato.
See Also
Squirrel Splat
Intermediate
SQUIRREL SPLAT
Combine a hand-release merkin with a frogger: down, jump legs outside hands, then back to plank.
Merkin
Core
Plank
Full Body
Plyometrics
One-legged Burpee
Advanced
ONE-LEGGED BURPEE
Perform a burpee while keeping one leg off the ground throughout the set; aim for balanced sets to avoid looking like a #Yepremian.
Burpee
Full Body
Plyometrics
Lower Body
Core
Monkey Squats: Step 1
Intermediate
MONKEY SQUATS: STEP 1
From plank, jump feet outside hands into a low squat, then jump back to plank.
Full Body
Core
Lower Body
Squats
Plyometrics
Crab Jacks
Intermediate
CRAB JACKS
In crab walk position, with knees bent at 90 degrees, move thighs apart and back together, just like plank jacks but facing the sky.
Core
Plyometrics
Full Body
Navy Seal Burpee
Advanced
NAVY SEAL BURPEE
A burpee with three merkins; knee-tucks on the first two up movements.
Burpee
Full Body
Upper Body
Chest
Triceps
Plyometrics
Primate Humper O-Rama
Advanced
PRIMATE HUMPER O-RAMA
3-way monkey humpers: Spider, Chimp, and Gorilla Humpers in rapid succession with varying foot placements.
Core
Full Body
Routine
Multi-Merkin (M&M)
Advanced
MULTI-MERKIN (M&M)
In high plank, alternate merkins with knee raises and foot stretches, then inchworm back to stand.
Merkin
Core
Full Body
Sleeping Bunny
Advanced
SLEEPING BUNNY
Perform Murder Bunny in a ZigZag, rotating 45 degrees after each set distance. Rinse and repeat.
Coupon
Full Body
Plyometrics