Warm up for five to 10 minutes performing dynamic movements. Run on the spot, do a series of jumping jacks or burpees to prepare your muscles for the Spiderman pushup.
Come onto your hands and knees on the floor. Position your hands a little bit wider than your shoulders and hug your elbows in toward your sides. Walk your feet back, straighten your legs and tighten your abs. Maintain a straight line through your legs and torso while in this position.
Lower as if you were going to perform a normal pushup. During your descent, lift your left foot off the floor and move your left knee toward your left elbow. Take a brief pause and then straighten your left leg, return your left foot to the floor and rise to the starting position. Repeat the maneuver on your right side.
Perform strength-training routines two to three days a week on non-consecutive days. Work the Spiderman pushups into the beginning of your workout. Do six to eight reps if you are aiming to build strength; or 12 to 15 reps for muscular endurance.