Shoulders, the legs, the core - we hit all of them in this move. I love to do this exercise as either a warm-up or as part of the main workout.

1. From a normal push-up position, bring one knee under the chest towards the opposite elbow.

2. Now push that leg back and away to full extension. At the same time, push back on your hands, moving your chest backwards.

3. The effect is that your legs are split and fully extended at the same time. Complete two sets of eight to 10 on each side.

First published in Sunday Star Times 1 Nov 2009