Astrid Swan, a celebrity trainer and Barry’s Bootcamp instructor: Bulgarian Split Squat to Decline Push-Up
If you’re ready to move on from classic Bulgarian split squats, Swan’s amped-up version includes your upper body for a full-body workout. She says, “This mix of moves works your legs, butt, chest, back, arms, and core.” “Not only does it work all of your major muscle groups, but it also helps you improve your balance.”
- Start in the position for a Bulgarian split squat (shown above), with your left foot on the floor and your right foot on the bench. After lowering into a split lunge by bending your left knee, bend forward at the hips and put both hands on the ground next to your left foot.
- Lift your left foot and put it on the bench next to your right foot to make a decline plank. Bend your elbows to lower your chest to the ground to do one decline push-up. For an even bigger challenge, don’t put your left foot on the bench. Instead, keep it hovering above it.
- Depending on how close you are to the box, you may need to move your hands a few inches forward before doing a push-up so that you can fully extend your legs. You can also bend your knees slightly (as shown) to make up for the distance, so you don’t have to shuffle. Just tighten your stomach and keep your back flat.
- Straighten your elbows to push yourself back up, then pull your left knee in toward your chest and put your left foot back where it was.
- To get back to the starting position, take your hands off the ground and stand back up.
Reps: Swan says to do 6 to 10 reps on one side, and then switch sides.
