Open Shoulder Push-Up Hold: Watch from 3:12-4:07 of the video below. Get in the open shoulder push-up shape and hold for 20 secs (beginner), 40 secs (intermediate) or 60 seconds (advanced). Do 2x.

Spiderman Against the Wall: Hold a spiderman handstand against the wall for 10 seconds (beginner), 20 seconds (intermediate) or 30 seconds (advanced). Repeat 3x. Concentrate on holding a straight body position pushing up through your shoulders, with your bottom squeezed, legs straight and toes pointed. You can see how to do a spiderman handstand in the video below from 52 seconds to 1:12. 

Why is this important? This drill helps you learn how to hold the straight body shape you need for a handstand. 

Practice Straight Body Position on the Floor: Practice your straight-tight-body position by laying completely flat on the floor with your bottom squeezed, your legs straight, feet pointed and arms by your ears. Do this laying on your back and repeat on your stomach - each for 30 seconds. 

BONUS EXERCISE: Now do 20 handstands. Think about the straight body position you held on the floor and try to squeeze your body the entire time!

Spiderman Against the Wall: You can see how to do a spiderman handstand in the video below from 52 seconds to 1:12.  Hold your spiderman against the wall for 15 secs (beginner), 25 seconds (intermediate) or 45 seconds (advanced). Concentrate on holding a straight body position, with your bottom squeezed, legs straight and toes pointed. Repeat one more time. 

Lunge, T, Lunge Exercise: Watch the video below. Get in a straight stand where you are standing with your feet together and your arms by your side. Then step forwards into a lunge, bringing your arms over your head. Make sure your knee does not move past your toes. While you are in this position squeeze your bottom and your core. Then lift your back leg, while bringing your arms and upper body forward to horizontal. Your body should make the shape of a “T”. Try to hold for 2 secs (beginner), 5 secs (intermediate) or 10 secs (advanced) while squeezing your leg muscles, trying not to wobble and keeping your back foot pointed, and then return to a lunge. Repeat this 5x.

Handstand Shape Exercise: Watch from 58 seconds to 1:08 of the video below. Grab a t-shirt that you can hold like the rope in the video. Stand in a straight body position with your arms straight above your head. Push your arms back, using your shoulders, so that they are behind your ears, or at least next to them. Hold this for 10 seconds (beg), 20 seconds (intermediate) or 40 seconds (advanced). Then press your ribs in (slightly rounding your back), and then let them go back out with your hips pressing forward. Do this 5x.

BONUS EXERCISE: Now do 30 handstands. Lunge and then do a "T" into each handstand. Make sure you also finish in a lunge!

Open Shoulder Push-Up Hold: Watch from 3:12-4:07 of the video below. Get in the open shoulder push-up shape and hold for 20 secs (beginner), 40 secs (intermediate) or 60 seconds (advanced). Do 2x.

Spiderman Against the Wall: You can see how to do a spiderman handstand in the video below from 52 seconds to 1:12. Hold your spiderman against the wall for 15 secs (beginner), 25 seconds (intermediate) or 45 seconds (advanced). Concentrate on holding a straight body position, with your bottom squeezed, legs straight and toes pointed. Repeat one more time. 

Tuck Opens to Handstand: You can see this exercise in the first part of the video below. Put your hands on the ground with your feet in front of you. Tuck your legs in and and then push them straight up to handstand. Then lower your feet to the ground. Repeat 10x. To make it more advanced you can try pike opens instead of tuck opens. 

BONUS EXERCISE: Now do 15 handstands (beg), 30 handstands (int) and 50 handstands (adv). Make sure you are squeezing your bottom and legs.

Handstand Shape Exercise: Watch from 58 seconds to 1:08 of the video below. Grab a t-shirt that you can hold like the rope in the video. Stand in a straight body position with your arms straight above your head. Push your arms back, using your shoulders, so that they are behind your ears, or at least next to them. Hold this for 10 seconds (beg), 20 seconds (intermediate) or 40 seconds (advanced). Then press your ribs in (slightly rounding your back), and then let them go back out with your hips pressing forward. Do this 5x.

Spiderman Against the Wall: You can see how to do a spiderman handstand in the video below from 52 seconds to 1:12. Hold your spiderman against the wall for 15 secs (beginner), 25 seconds (intermediate) or 45 seconds (advanced). Concentrate on holding a straight body position, with your bottom squeezed, legs straight and toes pointed. Repeat one more time. 

Lunge, T, Lunge Exercise: Watch the first 40 seconds of the video below. Get in a straight stand where you are standing with your feet together and your arms by your side. Then step forwards into a lunge, bringing your arms over your head. Make sure your knee does not move past your toes. While you are in this position squeeze your bottom and your core. Then lift your back leg, while bringing your arms and upper body forward to horizontal. Your body should make the shape of a “T”. Try to hold for 3 secs (beginner), 5 secs (intermediate) or 12 secs (advanced) while squeezing your leg muscles, trying not to wobble and keeping your back foot pointed, and then return to a lunge. Repeat this 5x.

Relevé Hold: Watch from 2:42-3:12 of the video below. Get to the body position she describes with your hips forward, ribs in, arms straight with shoulders behind your ears, standing in relevé. Do it until you have held the tight relevé body position without bobbling for 10 seconds, or you have tried 6x. (The relevé hold comes at 50 seconds in the video.)

Why is this important? You need to be able to get into a straight body position with your body completely in alignment in order to do good handstands.  

Spiderman Against the Wall: You can see how to do a spiderman handstand in the video below from 52 seconds to 1:12. Hold your spiderman against the wall for 15 secs (beginner), 25 seconds (intermediate) or 45 seconds (advanced). Concentrate on holding a straight body position, with your bottom squeezed, legs straight and toes pointed. Repeat one more time.  

Open Shoulder Push-Up Walk: Get in an open shoulder push-up position. Walk your body forwards 5x, then backwards 5x, then sidewards 5x, then the other side 5x. You can watch this from 4:09-4:28 in the video below. 

Relevé Hold: Watch from 2:42-3:12 of the video below. Get to the body position she describes with your hips forward, ribs in, arms straight with shoulders behind your ears, standing in relevé. Do it until you have held the tight relevé body position without bobbling twice for 10 seconds, or you have tried 8x. (The relevé hold comes at 50 seconds in the video.) So you will have done a tight 10 second hold 2x.

Spiderman Against the Wall: You can see how to do a spiderman handstand in the video below from 52 seconds to 1:12. Hold your spiderman against the wall for 20 secs (beginner), 30 seconds (intermediate) or 50 seconds (advanced). Concentrate on holding a straight body position, with your bottom squeezed, legs straight and toes pointed. Repeat one more time. 

Tuck Opens to Handstand: You can see this exercise in the video below. Put your hands on the ground with your feet in front of you. Tuck your legs in and and then push them straight up to handstand. Then lower your feet to the ground. Repeat 10x. To make it more advanced you can try pike opens instead of tuck opens.

Spiderman Against the Wall: You can see how to do a spiderman handstand in the video below from 52 seconds to 1:12. Hold your spiderman against the wall for 20 secs (beginner), 30 seconds (intermediate) or 50 seconds (advanced). Concentrate on holding a straight body position, with your bottom squeezed, legs straight and toes pointed. Repeat one more time. 

Practice your Handstand: Starting in a lunge, kick up to a handstand and concentrate on pulling your feet up to the ceiling (similar to how you extend in your relevé hold), pulling your ribs in and pushing through your shoulders with straight legs and pointed feet. You can see this from 39-55 seconds in this video. Repeat 10x.

Take a Picture or Video of your Handstand: Take a picture or video of your final handstand for this challenge. Look at your form and how long you held it. I'm sure you will see improvement! If you post your video on instagram or facebook and tag us @gymnasticshq or post it in the comments below (or email it), we will consider you in the running to pick a winner!