Groiners

ArmsCoreLegsDifficulty 2/5On hands and knees

How to do it

Step one foot toward the outside of your hand, then switch sides in a smooth, flowing rhythm
Push through your fingers and maintain a slight bend in your elbows to avoid straining your joints

Your heart rate rising, your shoulders holding you up, and your hips opening with each step.

Demonstration and technique cues from the Military Calisthenics app. Difficulty is the app's content rating.

Compare the technique and difficulty of each variation.

For women Difficulty 4/5

Arms / Core

For women Difficulty 3/5

Arms / Core

See the exercise order in a complete session.

Choose a women's plan and preview your first day.