I came up with Lazy Dog pushups when I received emails from people wanting a variation to the Dive Bomber pushups in the SCRAPPER BODYWEIGHT CONDITIONING MOD. 1. Just like most of the exercises on this web site and the Mod. 1, don't be fooled by it's simplistic appearance. Throwing Lazy Dogs into your routine will quickly show you just where you're lacking in strength! This seemingly simple looking exercise will challenge your leg and upper body conditioning like few exercises can!

For those of you that already have the SCRAPPER BODYWEIGHT CONDITIONING MOD. 1, feel free to substitute Lazy Dogs anywhere Dive Bombers are used. Make sure you drop me an email let me know how they work!




Start in the regular pushup position with your hands directly under your shoulders. To get into the beginning Lazy Dog position, spread your feet shoulder width apart and, keeping your legs as straight as you can, push your backside into the air and your sternum down towards the ground. (pic 1)

This is only the initial transition! You won't get back into this position until your next set of Lazy Dogs!


Bend your knees so that your shins are parallel to the ground.
(pic 2)


On the "down" command, straighten your legs out and push yourself forward to the upright pushup position. Make sure that your hands are directly under your shoulders! (pic 3)

This position is not held for any length of time! You will flow from the position in pic. 1 through this position directly into the next position!

Lower yourself down to the ground while keeping your elbows close to your ribcage. (pic 4)

On the "up" command, press yourself straight into the position shown in pic. 3 and drop yourself back to the position shown in pic. 2. Once you are back in the position shown in pic. 2, you have completed one rep.


To learn how to incorporate Lazy Dogs and various other full body exercises into your daily routines,
check out the

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