Bodyweight

Spiderman

The Spiderman is a full-body workout targeting the core, shoulders, hip flexors. Mimicking a crawling motion, it enhances strength, endurance, and stability. A fusion of push-ups and mountain climbers, it offers an intense exercise experience.
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Spiderman instructions
Step-by-step instructions
1
Start in a high plank position with your body straight from head to heels.
2
Bring your right knee out to the side and try to touch your right elbow, similar to a mountain climber motion.
3
Return your right foot back to its starting position in high plank.
4
Repeat on the left side bringing your left knee out to your left elbow.
5
Alternate sides, keeping your movements controlled and smooth throughout.
Start in a high plank position with your body straight from head to heels.
Bring your right knee out to the side and try to touch your right elbow, similar to a mountain climber motion.
Return your right foot back to its starting position in high plank.
Repeat on the left side bringing your left knee out to your left elbow.
Alternate sides, keeping your movements controlled and smooth throughout.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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