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breakdancer exercise

B-boy Battle Workout: Try This Breakdancer Exercise Challenge

Looking for a full-body workout with a difference? We asked Johannes Hattunen (aka Hatsolo) from the Finnish Olympic breakdancing team to create a challenge like no other. 

The result: an energetic 10-minute workout featuring a B-boy-style battle. Follow along as you do a series of HIIT moves, then take a short break while Hatsolo throws down his shapes. Then you’re up once again – that’s if you can handle a little friendly competition.

Sounds like fun, right? This breakdancer exercise routine is the perfect way to do an at-home bodyweight workout without any equipment. See if you can match the energy of this pro – Hatsolo will leave you with a shot of adrenaline!

Category One: Upper Body

Level one: Push-up

  • Lie face-down, with your toes tucked under, elbows bent, and hands positioned on the floor by your ribs. 
  • Contract your abs, tighten your core, and push your body up till your arms are extended.
  • Lower your body without touching the floor, with your elbows at 90 degrees, before pushing back up again.

Level two: Side Push-up

  • Lie with one shoulder on the ground and your legs spread in a V shape, with your bottom leg forward (wresting on the outside edge) and your top leg back (with the toes tucked under).
  • With your elbows in line with your shoulders, tighten your core and push your body up till your arms are extended.
  • Lower your chest without touching the floor before pushing back up again.
  • After a couple of reps, switch sides and repeat.

Level three: Frog Push-up

  • Crouch on the floor with your toes tucked under, your knees raised, your butt in the air, your arms extended out in front of you and your palms flat on the ground.
  • With your abs contracted, push forward into a plank, with your body hovering above the ground, your elbows bent, and your hands in line with your rib cage.
  • Push up and back again, into the squat posture, with your knees off the ground.


Level one: One-legged squat

  • Stand with your weight shifted onto one foot, then raise your other foot and tuck it behind your standing foot, with the toes resting on the ground.
  • Engage your core and squat down, with your knees pointing forwards, and bring your hands in front of you to touch.
  • Push back up into the standing position with your hands by your side.
  • After a couple of reps, switch sides and repeat.

Level two: Cross-Step Squat

  • Stand with your legs wider than hip-width apart, then reach one hand down to touch the opposite shin, while raising your other hand up high.
  • Engage your core and lunge forward with the leg you just touched, so it is now directly in front of the opposite leg.
  • Both knees should be bent at a 90-degree angle, with the back knee briefly touching the floor before you step back into your original stance.
  • After a couple of reps, switch sides and repeat.

Level three: Break Squat

  • Lie on the ground, with one leg flat and the other bent with your foot flat.
  • Engage your core and sit-up while also raising your extended leg. Briefly touch your toe before laying back on the ground.
  • Engage your core again as you sit-up, reach forward, grab the toe of the extended leg, and, with control, use your other leg to stand up. 
  • Switch sides and repeat.

Category Three: Core

Level one: Knee tuck

  • Lie on the ground, with your black against the floor and your head and legs raised (at a 45-degree angle).
  • Engage your core and lift yourself into a seated position, with your knees tucked into your chest, hovering off the floor.
  • Grab your knees with your hands and then release your legs and move back into your original position. 

Level two: Break Abs

  • Sit on the ground, balancing on your butt, with your legs raised and knees bent.
  • Lean your body to one side, placing that hand on the ground, while kicking your legs in the opposite direction.
  • Engage your core and shift your body weight to the opposite side, touching your other hand to the ground, while kicking your legs in the other direction. 

Level three: Break Abs 2.0

  • Start in a plank position, then lift one hand and the opposite leg off the ground, extending both as you balance in this position.
  • Continue to hover as you twist your body around, bringing your raised leg underneath your body, pivoting on your other foot so your chest opens upwards and your raised arm stretches back.
  • Pivot back into the original position, then repeat and swap sides.


Try this breakdancer exercise challenge by doing 10 rounds against Hatsolo. He’ll go first for 30 seconds and then you’re up.

Chose level one, two, or three and then do that exercise from each movement category. During your 30 second round, do four to eight reps of each one. Then rest while Hatsolo has his go.

When you make it through the 10 minutes, you’ll be rewarded with a special instructional video of Hatsolo teaching you a classic breakdancing move! So you can learn how to throw shapes as a B-boy or B-girl, too. 

If you liked this post, don’t forget to share so that others can find it, too.

Please note that the information provided in the Polar Blog articles cannot replace individual advice from health professionals. Please consult your physician before starting a new fitness program.

Dance workout
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