Get yourself in the push-up position with your hands flat on the ground just wider than shoulder width apart.
Ensuring that there is a straight line running from your neck to your heels, lift your right leg off the ground.
Keeping your right leg elevated, bend your elbows and lower your body towards the ground until your chest is about two inches away from the floor.
Push your body back to the starting position and then lower your right leg to the ground.
Repeat the motion with the left leg elevated.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
Get into position by placing your hands flat on the floor, directly below your shoulders.
Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
Hold your body up and keep your back straight by tightening your abdominal muscles.
Your neck and head should be bent slightly back.
Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
Repeat.
Clap Push-ups
1 sets
60 secs
Set 1 of 1
Rest before next set
Get ready
321GO
If you found this easy, maybe do another 60 second set or move up
Weight will be held up by your hands and feet. Hands should be slightly wider than shoulder-width. Core is tight and back is flat. Lower yourself down keeping perfect form.
Explosively push yourself up, extending your elbows. While your hands are off the ground, clap them together.
Return your hands to the ground just outside shoulder-width. Lower yourself back to the starting position.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
Get into position by placing your hands flat on the floor, directly below your shoulders.
Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
Hold your body up and keep your back straight by tightening your abdominal muscles.
Your neck and head should be bent slightly back.
Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
Repeat.
Barbell Push-ups
1 sets
60 secs
Set 1 of 1
Rest before next set
Get ready
321GO
If you found this easy, maybe do another 60 second set or move up
Place a loaded barbell on the floor and place your hands at a slightly-wider-than-shoulder-width grip.
Bracing your core, get into push-up position with a straight posture from head to heel.
Lower your body down until your chest hovers about ½ an inch from the bar.
Use a combination of chest and triceps power to push your body back up away from the bar.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
Get into position by placing your hands flat on the floor, directly below your shoulders.
Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
Hold your body up and keep your back straight by tightening your abdominal muscles.
Your neck and head should be bent slightly back.
Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
Repeat.
Hindu Push-ups
1 sets
60 secs
Set 1 of 1
Rest before next set
Get ready
321GO
If you found this easy, maybe do another 60 second set or move up
Place your hands flat on the floor shoulder width apart.
Keep your back straight and fully extend your legs behind you into a regular push up position, but with your feet spread slightly wider than shoulder width. Your body should be supported on your toes and hands only.
Keeping your arms straight, move your hands back towards your feet, until your back arches upwards and you are looking between your feet. (Your body should form an upside down “V” shape) This is the start position.
As you slowly exhale, bend your elbows, so that your chest and body arc forward and your hips move towards the floor.
As you reach the start position, continue the movement by arching your back and straightening your arms. This will push your torso upwards so that your head and chest raise and you are looking above you.
Slowly inhale and push through your arms to return to the start position.
Repeat.
Hindu push ups are sometimes referred to as Dive Bombers. However a dive bomber incorporates a traditional push up at the midway point of the movement. Beginners: You can perform this exercise in a modified push up stance. That is, with your knees on the floor so the movement is completed using mainly your upper body.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
Get into position by placing your hands flat on the floor, directly below your shoulders.
Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
Hold your body up and keep your back straight by tightening your abdominal muscles.
Your neck and head should be bent slightly back.
Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
Repeat.
Staggered Hand Push-Ups
1 sets
60 secs
Set 1 of 1
Rest before next set
Get ready
321GO
If you found this easy, maybe do another 60 second set or move up
Lying face down, place your hands below your shoulders and your feet directly behind you. Brace your core and maintain a flat back. Shift your left hand slightly above shoulder height while you shift your right hand back towards your ribs.
Push yourself up to the starting position, feeling the contraction in your core, chest, and shoulders.
Slowly lower yourself and once your upper arms are parallel with the floor, pause, and return to the starting position. Repeat by switching the hand positions.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
Get into position by placing your hands flat on the floor, directly below your shoulders.
Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
Hold your body up and keep your back straight by tightening your abdominal muscles.
Your neck and head should be bent slightly back.
Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
Repeat.
Reverse Grip Barbell Push ups
1 sets
60 secs
Set 1 of 1
Rest before next set
Get ready
321GO
If you found this easy, maybe do another 60 second set or move up
Place a loaded barbell on the ground so that the bar itself is raised about 6 – 12 inches from the floor.
Take the barbell with an underhand grip and get into a push-up position with your chest directly above the bar.
Bend your elbows and slowly lower your chest towards the bar, being sure to allow your elbows to directly pass your rib cage. Make sure to keep your body strong and straight.
When your chest is barely touching the bar, contract your pecs and push your body back up to the starting position.
Primary muscle group(s):
Chest, Triceps
Secondary:
Abs, Shoulders
Place a loaded barbell on the floor and place your hands at a slightly-wider-than-shoulder-width grip.
Bracing your core, get into push-up position with a straight posture from head to heel.
Lower your body down until your chest hovers about ½ an inch from the bar.
Use a combination of chest and triceps power to push your body back up away from the bar.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
Get into position by placing your hands flat on the floor, directly below your shoulders.
Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
Hold your body up and keep your back straight by tightening your abdominal muscles.
Your neck and head should be bent slightly back.
Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
Repeat.
Medicine Ball Push-Ups
1 sets
60 secs
Set 1 of 1
Rest before next set
Get ready
321GO
If you found this easy, maybe do another 60 second set or move up
Kneel with feet together and toes tucked under. Bend forward placing your arms on the sides of a medicine ball, bending forward until you are in the plank position with legs straight out behind you.
Lower your chest towards the ball, keeping the torso rigid and body in line. Lower down until your chest touches the ball, keeping your elbows in and slightly flared outwards.
Press upwards to the starting plank position.
Primary muscle group(s):
Triceps
Secondary:
Abs, Chest, Shoulders
Position yourself on all fours on a mat.
Place your hands in front of you and shoulder-width apart.
Now bring your hands in towards the center until the tips of your index fingers and tips of your thumbs are touching. This creates a diamond shape between your hands. Your elbows and wrists should be in line with your chest.
With your fingers facing forwards, lift off your knees so that your body forms a straight line and just your hands and toes touch the floor.
Keep you pelvis straight and abs engaged and aim to keep a straight back throughout the movement.
Bend your elbows and lower your body towards the floor, aiming to touch your chest to the top of your hands. Pause briefly.
Return to the starting position by extending your elbows and lifting your body off the floor again.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
Get into position by placing your hands flat on the floor, directly below your shoulders.
Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
Hold your body up and keep your back straight by tightening your abdominal muscles.
Your neck and head should be bent slightly back.
Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
Repeat.
Single Arm Medicine Ball Push-Ups
1 sets
60 secs
Set 1 of 1
Rest before next set
Get ready
321GO
If you found this easy, maybe do another 60 second set or move up
In a push-up position, place one hand on top of the medicine ball and other hand on floor, slightly wider than shoulder width apart.
Keep one arm straight on floor and other arm bent with your hand on the ball. Straighten body and set feet shoulder width apart.
Lower body until you feel a stretch in your shoulder and / or chest.
Push body up in a rapid motion.
Repeat.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
Get into position by placing your hands flat on the floor, directly below your shoulders.
Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
Hold your body up and keep your back straight by tightening your abdominal muscles.
Your neck and head should be bent slightly back.
Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
Repeat.
Suspension Atomic Push-ups
1 sets
60 secs
Set 1 of 1
Rest before next set
Get ready
321GO
If you found this easy, maybe do another 60 second set or move up
Bring yourself to the ground and enter an elevated push-up position with your hands below your shoulders and your feet directly behind you. Carefully, insert one foot at a time into hanging TRX bands.
Maintaining a tight core, slowly lower yourself while keeping your balance. Once your upper arms are parallel with the floor, pause, and return to the starting position.
Bring your knees in towards your elbows, feeling the contraction in your abdominals. Slowly extend your feet back into the starting position. That is one repetition.
Primary muscle group(s):
Abs, Glutes & Hip Flexors
Secondary:
Chest, Shoulders
Place your hands flat on the floor, shoulder width apart.
Extend your torso and legs fully behind you with only your toes and balls of your feet touching the floor.
Your body should be in a straight line, with your weight supported on your hands and toes only.
Starting with either leg, flex your knee and hip at the same time to bring your knee up and under your hip. Your other leg should remain fully extended. This is the start position.
Using an explosive movement, reverse the position of your legs, by extending the bent leg back and simultaneously flexing the straight leg until it is in the startposition.
Continue alternating in this manner for the desire amount of time.
Primary muscle group(s):
Abs
Secondary:
Calves, Glutes & Hip Flexors, Quadriceps
Position yourself on all fours with your torso on a swiss ball and hands and feet on the floor. Stretch your legs back and keep your hands under your shoulders.
Engage your abs and slowly walk your hands forward until your feet lift off the floor. Carry on walking out until your quads or knees rest on the ball in a plank position.
Slowly bend your knees in towards your chest allowing the ball to roll forward. Tuck your knees under your torso as your hips lift towards the ceiling.
Slowly straighten your legs and roll the ball out to the starting position.
With your feet against a wall, bring yourself into a push-up position.
Walk your feet up the wall until you are upside down.
With a tight core, allow your feet to support you as you slowly lower yourself towards the floor.
Pause at the bottom, feeling the tension in your shoulders, then push yourself back up.
Repeat.
When finished, walk yourself back down the wall.
Primary muscle group(s):
Shoulders
Secondary:
Abs, Glutes & Hip Flexors
Hold a barbell with an overhand grip in a standing position. Your feet should be shoulder-width apart. Maintain a tight core and flat lower back throughout.
Bring the barbell to shoulder height with your palms facing out. Begin by pushing the barbell straight overhead. Focus on contracting the shoulders while driving the glutes forward for stability.
Once you reach the top, slowly bring the barbell to the starting position but do not allow it to rest on your shoulders. Immediately, move into the next repetition.
Primary muscle group(s):
Shoulders
Secondary:
Abs, Neck & Upper Traps, Triceps
Holding a dumbbell in each hand, stand straight, with your feet shoulder width apart.
Raise the dumbbells to head height by rotating your arms forward and up.
Your triceps should be parallel to the floor and your elbows bent at 90 degrees. This is the start position.
Keeping your back straight and using only your arms, extend through your shoulders and elbows to drive the dumbbells straight up, ehaling as you do so.
As your arms reach the fully extended position, bring them in towards each other until the dumbbels touch lightly together.
Hold for a count of one, while squeezing your shoulder muscles.
In a controlled movement, return to the starting position, inhaling as you do so.
