1-arm commandos

How to do it

1. Set upHigh plank, feet wide.
2. MoveKeep the same arm leading for the whole set: down to the forearm and back up, again and again. Switch arms next interval or halfway through.
3. Watch forTwisting your torso to get the arm up. Push through the hand that's still on the floor.

Easier or harder

Easier

Commandos: alternate the lead arm.

Harder

Push-up + row + reach: more time on one hand.

What it works

Muscles

Chest, Core, Triceps

Position

Plank / all fours

Intensity

High effort Hard

Impact

No jumping

Swap it for

• Hand-release push-ups
• Diamond push-ups
• Diamond to wide push-ups
• Walking push-ups
• Push-up + toe tap
• Push-up + row + reach