Around The Worlds vs Plyo Push-up

Lay down on a flat bench holding a dumbbell in each hand with the palms of the hands facing towards the ceiling. Tip: Your arms should be parallel to the floor and next to your thighs. To avoid injury, make sure that you keep your elbows slightly bent. This will be your starting position.

Now move the dumbbells by creating a semi-circle as you displace them from the initial position to over the head. All of the movement should happen with the arms parallel to the floor at all times. Breathe in as you perform this portion of the movement.

Reverse the movement to return the weight to the starting position as you exhale.

Move into a prone position on the floor, supporting your weight on your hands and toes.

Your arms should be fully extended with the hands around shoulder width. Keep your body straight throughout the movement. This will be your starting position.

Descend by flexing at the elbow, lowering your chest towards the ground.

At the bottom, reverse the motion by pushing yourself up through elbow extension as quickly as possible. Attempt to push your upper body up until your hands leave the ground.

Return to the starting position and repeat the exercise.

For added difficulty, add claps into the movement while you are air borne.