12 Hardest Workouts from BODi Exercise Applications


In terms of non-scale victories, there aren’t many issues which can be extra gratifying than mastering a transfer you used to suppose was unattainable.

Testing your limits might help you gauge your progress in real-time and see what your physique is able to. Up for the problem? We’ve gathered 12 of the hardest workout routines from the whole BODi catalog. Every of those strikes will problem you in numerous methods, pushing your power, mobility, endurance, or agility — or the entire above! — to the max.

See what number of of those strikes are at present in your health wheelhouse and which of them you may conquer subsequent.

1. Roll Jumps

The place you’ll discover it: Core de Power

Why it’s difficult: Your first rep of this train will really feel fairly simple — it’s only a boxing roll adopted by a straight leap. However as a 30-second cardio spike, this transfer can have your legs and lungs burning.

“The train itself isn’t what makes this tough, however the cardio endurance wanted to finish all of the reps for the particular period of time is hard!” Lopez says.

Strive it:

  • Stand in a fighter stance, together with your toes a bit of wider than shoulder-width aside, arms up by your face, and elbows tucked in.
  • Along with your weight in your proper foot, bend your knees barely and hinge on the waist as you “roll” to the left (as if you’re ducking beneath an opponent’s punch) and shift your weight to your left foot.
  • As you come up from the roll, drive by way of the balls of your toes right into a straight leap. Land in a fighter stance and repeat the transfer in the other way.

2. Push-Up Lunge Clap

The place you’ll discover it: 6 Weeks of the Work

Why it’s difficult: Mastering the excellent push-up takes work. Including a plyometric component kicks it up a notch. However this transfer takes it to the subsequent stage, requiring explosive power, flexibility, and coordination.

“As a way to carry out a plyo push-up, you need to develop way more higher physique power and core power than it takes to carry out a daily push-up,” says Amanda Lopez, CPT, technical health advisor at BODi. “Not solely that, however you need to have the pliability and stability to drive your knee and foot by way of for the lunge.”

Strive it:

  • Begin in a excessive plank place together with your toes on sliders.
  • Conserving your elbows tucked towards your physique and your head down, decrease your torso till your chest is inside a number of inches of the ground.
  • Push up with sufficient drive to your arms to depart the bottom. As you push up, bend your left knee and slide your left foot ahead to blow up right into a lunge place. Clap your arms collectively under your left knee.
  • Place your palms on the ground and slide your left leg again to the beginning place. Repeat on reverse aspect.

3. Triple Bear

The place you’ll discover it: LIIFT4

Why it’s difficult: “Core power, core power, core power!” Lopez says. You’ll additionally depend on cardio endurance to crank out as many reps as doable, together with shoulder power and stability to carry your higher physique nonetheless — to not point out the psychological grit to disregard your screaming quads.

Strive it:

  • Begin on all fours together with your arms straight, arms under your shoulders, and knees bent 90 levels under your hips. Elevate your knees two inches off the bottom.
  • Conserving your again flat and toes collectively, hop your toes to the left, again to heart, to the proper, and again to heart.
  • Repeat for 30 seconds, finishing as many reps as doable whereas sustaining kind.

4. Floor to Fighter Stance

The place you’ll discover it: Core de Power

Why it’s difficult: Doing a burpee is tough sufficient as it’s, however this train provides an additional diploma of issue. After the push-up, as a substitute of returning to a low squat such as you would in a regular burpee, you’ll explode up right into a fighter stance.

“This takes power so as to pop your physique up, but additionally mobility and suppleness so as to get your toes within the combat stance,” Lopez says. “Plus this train actually spikes the center price!”

Strive it:

  • Stand together with your toes about shoulder-width aside.
  • Bend your knees right into a low squat and place your arms on the ground.
  • Bounce your legs again right into a push-up place and decrease your physique to the ground.
  • Push up as you leap your toes ahead, touchdown with one foot barely in entrance of the opposite. Get up into fighter stance.
  • Repeat the motion, this time touchdown with the other foot in entrance.

5. Break up Knee Bounce

The place you’ll discover it: Morning Meltdown 100

Why it’s difficult: You’ll want energy, flexibility, and endurance to make it by way of a full spherical of high-flying break up knee jumps. “That is nearly as max-intensity in an train as you will get,” Lopez says. “That is all-around, full-body power and energy, whereas additionally needing coordination, mobility, and cardio endurance.”

Strive it:

  • Begin in a standing place. Push your hips again, bend your knees, and decrease your physique till your thighs are parallel to the ground, as if you’re doing a squat.
  • Bounce up, driving your proper knee up and your left arm up right into a operating pose, then land softly with each legs on the identical time.
  • Repeat the motion with the other arm and knee. Full as many reps as doable.

6. Quarter Turkish Getup

The place you’ll discover it: 645

Why it’s difficult: “Nothing takes fairly as a lot shoulder stability and management as having a dumbbell over your head,” Lopez says. You’ll additionally want “unimaginable core power” to maneuver by way of every step of this train whereas sustaining excellent kind and preserving the dumbbell regular, she provides.

Strive it:

  • Lie in your again together with your left knee bent and left foot flat on the ground. Lengthen your proper arm and proper leg out to the aspect at 45 levels. Maintain a dumbbell in your left hand and press it up towards the ceiling.
  • Conserving your left arm straight overhead and eyes on the dumbbell, raise your left shoulder off the ground and roll up till you’re supporting your self in your proper forearm, then your proper hand.
  • Conserving your left arm overhead and eyes on the dumbbell, drive by way of your left foot and proper hand to lift your hips off the ground.
  • Slowly reverse your complete motion.

7. Operating Clinch Knees

The place you’ll discover it: Hearth and Circulate

Why it’s difficult: You’ll want critical stamina to maintain your power (and your knees) up for your complete interval. “This train undoubtedly will get the center price up quick and retains it excessive for your complete length of the interval,” Lopez says. “It additionally takes a little bit of coordination to maintain going the entire time with out getting tripped up.”

Strive it:

  • Clasp your arms overhead.
  • Pull your arms right down to your proper hip as you drive your proper knee upward with a small hop in your left foot.
  • Repeat the motion on the other aspect. Proceed to alternate sides as shortly as you may whereas sustaining good kind.

8. Resistance X Jumps

The place you’ll discover it: Madness Asylum

Why it’s difficult: X jumps are already powerful sufficient earlier than you add resistance bands into the equation. “Something plyometric will take a look at your muscular and cardio endurance,” Lopez says. “However right here, you will have additional resistance — which means you need to push previous that additional barrier so as to lengthen your limbs into the X place.”

Strive it:

  • Wrap a resistance loop round your wrists (or maintain one finish of the loop in every hand), and wrap one other loop round your ankles.
  • Bend your knees, hinge on the waist, and contact your toes.
  • Explode upward, reaching your arms vast overhead and straddling your legs as you leap, so your physique creates an ‘X’ form. Repeat for time.

9. Bulgarian Break up Squat Bounce

The place you’ll discover it: The Grasp’s Hammer and Chisel

Why it’s difficult: Touchdown softly (and safely) on one leg requires stability and steadiness — and your legs will really feel like jelly after the primary few reps, making it much more tough.

“This takes a large amount of core power, leg power, and decrease physique energy to have the ability to drive that knee up excessive with out the usage of momentum, after which to have the ability to take up the touchdown and never damage your joints,” Lopez says. “You additionally could not understand how a lot the secure leg and foot will burn from making an attempt to keep up steadiness and stability.”

Strive it:

  • Stand in entrance of a bench together with your again to the bench. Relaxation the ball of your left foot on the bench behind you.
  • Conserving your again straight, bend your proper knee and attain your arms down in direction of your proper foot.
  • Conserving the ball of your left foot on the bench, explode off your proper leg and pull your proper knee up in direction of your chest. Land softly with a bent knee. Do equal reps on each legs.

10. Burpee Bolt

The place you’ll discover it: Morning Meltdown 100

Why it’s difficult: Even fundamental burpees will push the bounds of your cardio and muscular endurance, however this superior variation may also take a look at your agility.

“You’re including the ‘bolt,’ which takes much more energy, power, and coordination to get your legs up excessive sufficient to create the form,” Lopez says. “You additionally want the power and stability to land your toes softly on the bottom.”

Strive it:

  • Stand together with your toes about shoulder-width aside.
  • Bend your knees right into a low squat and place your arms on the ground.
  • Bounce your legs again right into a push-up place.
  • Conserving your again flat, leap each toes off the bottom on the identical time, driving one knee ahead towards your chest and taking pictures the other leg straight out behind you.
  • Repeat with the other leg.
  • Bounce each toes ahead to a low squat, then stand tall.

11. Ted’s Chair (Flying Pigeon)

The place you’ll discover it: P90X3

Why it’s difficult: Should you’ve ever wished crow pose might be even tougher, this difficult pose from the X3 Yoga exercise is for you.

“This train includes fairly a bit: decrease physique power and stability, mobility and suppleness, core power, steadiness, and full physique management,” Lopez says. “If any of those are missing, it may be exhausting to carry out the train, not to mention maintain it for the allotted timeframe.”

Strive it:

  • Stand tall together with your weight in your proper foot. Elevate your left foot and relaxation the surface of your left ankle in your proper knee. Press your palms collectively in entrance of your chest.
  • Bend your proper knee and sit again right into a one-legged chair pose.
  • Attain your arms out straight in entrance of you and shift your weight ahead till your arms are resting on the ground in entrance of your foot. Press the highest of your left foot towards your proper arm to lock your left leg into place.
  • Shift your weight to your arms and raise your proper leg slowly off the ground, extending it behind you, aligning your shoulders over your fingertips for stability. Maintain, then gently decrease your proper leg again to the ground and launch the pose.

12. 4 Ball Push-Ups

The place you’ll discover it: P90X2

Why it’s difficult: Calling this train a “push-up variation” appears like an understatement. Together with power and stability, you’ll want circus-worthy steadiness to drag it off.

“This simply could also be on the prime of the problem listing,” Lopez says. “It’s a full-body burner that takes an unimaginable quantity of higher physique power, decrease physique power, and core power so as to steadiness on all 4 balls — after which, on prime of that, carry out push-ups.”

And whereas it’s not a cardio train, Lopez provides, the full-body engagement will certainly get your coronary heart price up.

Strive it:

  • Prepare 4 small drugs balls in a rectangle, roughly spaced to help your arms and toes whereas in a excessive plank place.
  • Place your arms on the entrance two balls, preserving your again flat and shoulders straight above your arms.
  • Stroll your toes again and place the ball of your proper foot on the ball. Conserving your left foot on the ground for steadiness, alter the location of the ball till you’re in a excessive plank place.
  • Conserving your whole physique engaged, raise your left foot off the ground and place the ball of your left foot on the fourth ball.
  • Whereas sustaining your steadiness on the 4 balls, carry out a set of push-ups.