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

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.

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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Mobility

Frog Stretch

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