Crossover Pushup

        The cross over pushup is definitely a sweat buster and is considered more of an advanced exercise, but even a beginner can get the hang of it! This exercise can be done without a prop (for beginners), but is usually done using a medicine ball, basketball, or even a small box (you can be creative if need be, just be sure the object is stable and not much higher than one foot off the ground).

I’m going to explain the exercise using a medicine ball, but for beginners find a fixed point on the ground to use in place of the medicine ball.

(1) Begin in a pushup position with your right hand on the medicine ball

(2) Perform a complete pushup with your right hand on the medicine ball

(3) Crossover the medicine ball by adding the left hand to the ball (so both hands are on it) and then place the right hand on the ground in a pushup position (leaving the left hand on the ball)

(4) Then perform a complete pushup with the left hand on the medicine ball

(5) That is one rep (completing a pushup on both sides of the medicine ball)

Tips – Because of the medicine ball you may not be able to lower yourself to the ground to the same depth as a normal pushup (without the ball). Always keep the body as straight as possible and tighten abs. 

 

        Increased Difficulty – To make the exercise harder, when performing the crossover you can push (explode your body upwards) to the other side of the ball. Example, when on your way upwards (when pushing up with your right hand on the ball), use explosive force so that your left hand lands on the ball and you can immediately perform a pushup on the alternate side, without a break. This is a great cardio exercise when done in this format.

          

       
http://www.cbmall.com/to/fitnessmadeeasy