How to do: Bird Dog on Fists

Begin on all fours with your hands in fists directly over your shoulders and your knees directly under your hips. Now reach your opposite limbs out until they are parallel to the floor. Hold a moment at the top. Return and repeat, alternating sides.






Workout_trainer_icon Workout_trainer_logo_184x72

Follow along workouts & programs on your phone or tablet.

Wt_iphone_featured_68x134 Wt_ipad_do_workout_171x134

Download_app_store_ios Download_google_play_android_172x51



Join the millions of exercisers who use Workout Trainer to get fit, fast! Go PRO+ today to unlock the best mobile workout experience, plus all custom training programs!