Gracie Drill Exercise is a perfect exercise to use as a warm-up if you are going to do it for a short amount of time or a great exercise for building whole body strength if you do it for a longer amount of time. I learned this exercise from watching Rickson Gracie perform his body weight exercise routine on the beach.
How to do the Gracie Drill:
Get in a normal standard push-up position. Swing your right leg underneath you while simultaneously swinging your left arm behind you until your hand touches the floor. Swing your leg back underneath you until you come to the beginning position. Repeat on the opposite side. These moves should flow however. There should not be a break in between movements.
Muscle group worked:
Whole body exercise routine
Target Repetitions for Muscle Growth: 6-8
Target Repetitions for Muscle Tone/Endurance: 8-12
Why the Gracie Drill Exercise works:
Most bodies are not used to this type of movement this is why this exercise works so effectively. The coordinated movement builds cohesion throughout the body.
Tips: If you have wrist problems be careful with this exercise. The best tip I can offer is to make the exercise flow. This is as much a dynamic flexibility routine as much as it is an exercise.
Important!: Breathe in and out slowly throughout this exercise.
Disclaimer: Talk to your primary care physician before beginning any exercise regimen.