?v=1597417683, //cdn.shopify.com/s/files/1/1564/6971/t/1/assets/global.css?57315

exercises

-

Commando

SWEAT sweat.com

How to: Commando

Primary Muscles Used:Arms, Abs, Triceps

Exercise Families:Trunk Anti-Extension, Elbow Extension

Trainer:Kayla Itsines

  1. Start by placing your forearms (wrist to elbow) on a yoga mat and extending both of your legs behind you, resting on the balls of your feet. This is your starting position.
  2. Inhale. Exhale. Release your right forearm to place your hand firmly on the mat directly below your right shoulder and push up onto your right hand. Release your left forearm to place your hand firmly on the mat directly below your left shoulder and push up onto your left hand. Ensure that you keep your core activated to prevent your hips from swaying.
  3. Inhale. Release your right hand and lower your forearm to the mat, then release your left hand and lower your forearm to the mat to return to the starting position. Repeat this exercise, starting with your left arm. Continue alternating between right and left for the specified number of repetitions.

The Commando - also known as a commando push-up - is a compound exercise that works out your shoulders, chest, arms and core.

Because commandos require just your bodyweight and absolutely no equipment to perform (though a mat will be much more comfortable on your elbows if you're exercising on a hard floor), they can easily be incorporated into any style of training whether you're working out at home, the gym or outdoors.

This exercise is also great for keeping your heart rate elevated and strenghtening your core when included in a high intensity workout.

Commando alternatives

If you find the commando exercise challenging, you can modify this exercise to make it easier by performing it with your weight on your knees rather than your toes. Another variation on this exercise is the all-fours commando shown by Kayla below.

All-fours commando

  1. Starting on all fours on a yoga mat, ensure that your knees are below your hips and your hands are below your shoulders. Set your spine in a neutral position and draw your shoulder blades down and back. Gently draw your ribs to your hips to engage your core. This is your starting position.

  2. Inhale. Release your right hand to place your elbow firmly on the mat directly below your right shoulder. Release your left hand to place your elbow firmly on the mat directly below your left shoulder.

  3. Exhale. Release your right forearm to place your hand firmly on the mat directly below your right shoulder and push up onto your right hand. Release your left forearm to place your hand firmly on the mat directly below your left shoulder and push up onto your left hand to return to the starting position. 

  4. Repeat this exercise, starting with your left arm. 

  5. Continue alternating between right and left for the specified number of repetitions. One repetition consists of one upward and downward movement with both arms.


Another option is to begin with planks while you develop the core strength that supports you through the movement in the commando.

If you find commandos hard on your elbows, try placing a folded towel under your arms or use a thicker mat while you perform the exercise.

For another alternative to commandos try shoulder taps: these still need balance and control like commandos, but are easier on your elbows and forearms. Push-ups and side planks or hand-release push-ups are good substitutes as well, if you're looking for some more variety.

Alternative Exercises for No Equipment

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

<# for (var i = 0; i < comments.length; i++) { var s = comments[i]; #>

<#= s.user.username #><#= moment(s.created_at * 1000).fromNow() #>

<#= s.html_body #> <# if (s.images) { #>

<# } #>
Reply Like Unlike
<# if (s.replied_comments_count) { #> <# for (var j = 0; j < s.replied_comments.length; j++) { var c = s.replied_comments[j]; var lastComment = s.replied_comments[s.replied_comments.length - 1]; #>

<#= c.user.username #><#= moment(c.created_at * 1000).fromNow() #>

<#= c.html_body #> <# if (c.images) { #>

<# } #>
Reply Like Unlike
<# } #> <# if (s.replied_comments_count > 3) { #> Show more replies <# } #> <# } #>
<# } #>
<# for (var i = 0; i < comments.length; i++) { var s = comments[i]; #>

<#= s.user.username #><#= moment(s.created_at * 1000).fromNow() #>

<#= s.html_body #> <# if (s.images) { #>

<# } #>
Reply Like Unlike
<# } #>

Leave a comment...
Sort by: