The Beast Hold Exercise
Challenge: perform as many repetitions as possible (maintaining good form) for at least five days of the week. Keep track of your repetitions on your calendar or journal. Which day did you perform the greatest number of repetitions? Celebrate your improving strength and share your outcome with a friend or training partner.
How to do a beast hold: Start on your hands and knees with your toes tucked under and digging down into the ground. The hands should be shoulder width apart, wrists directly underneath the shoulders; while the knees and feet are hip width apart; knees directly underneath the hips. The beast hold starts when you engage your abs, squeeze your glutes and raise your knees a couple inches off the ground. Hold for as many seconds as possible. (Count 3-10 seconds). Rest, repeat as many repetitions as possible.