Dynamic Push-Ups

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If you prefer to get your workout done in the comfort of your home or backyard, then consider this full body exercise that will help you work up a sweat! The dynamic push up gives you the reliability of a push up but pushes you like a few laps around a track so you feel exhausted, proud and stronger when it’s over. The dynamic push up is perfect for someone in need of exercise but without a lot of time.

How to do (Video)...

Step By Step

Step 1: Start in a push-up position. Place your hands on the floor about shoulder-width apart and your legs straight out, propped up on your toes. Your neck, back, hips and legs should be in a straight line. Step 2: Spring off your toes and hop forward like a frog, keeping your hands on the floor. Your knees should be near your chest when you hop forward. Step 3: Immediately hop back into the push-up position and do a full push-up. Bend your elbows and lower your chest down to the floor then extend your arms and push back up. Alternate the hop with the push-up for as many times as you can do it.

You can modify this exercise to make it more or less difficult. Instead of a full push-up you can drop your knees to the floor for an easier push-up. For a harder workout, do a burpee with a push-up instead.


A full body workout that hits your arms, shoulders, chest, core, butt and legs. Helps to build cardiovascular endurance as well.

Superset with

Dynamic Squat, to build strength and power in your leg and butt muscles.