Position yourself in a plank position, supporting your body with your toes and place your hands underneath your shoulders with elbows extended. Keep your abs engage and prevent letting your hips sag.
Lower your chest to the floor and hold for 30 seconds.
Straighten up to starting position.
Primary muscle group(s):
Abs
From a push-up position walk your hands and feet away from the centre of your body until you form an ‘X’ shape.
Engage your core and hold this position for the designated amount of time.
Walk your hands and feet back into a push-up position to complete the exercise.
Primary muscle group(s):
Abs
Get into a face down position on the floor supporting your upper body on your forearms. Your elbows should be bent at 90 degrees.
Extend your legs straight out behind you, supporting them on your toes and balls of your feet.
Keep your body in a straight line by tightening your abdominal and oblique muscles.
Hold for as long as possible.
For extra balance training and core strengthening, you can lift one arm or leg.
Push Up Rotations
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
Begin in a lowered push-up position with your hands slightly wider than shoulder width apart, and your feet toe down and legs fully extended.
Push your body up as you would during a normal push up only as you near the top of the repetition, twist your body to the right away from the floor.
Take your right hand off the floor and extend it upwards and outwards so that the finishing position is your left arm grounded and fully extended and your right arm pointing directly upwards.
Rotate your body back, ground your right hand and lower your body back down to the starting position.
Repeat the same movement for the left side.
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.
Diamond 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 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):
Triceps
Secondary:
Chest, Shoulders
Lie on a flat bench with your feet flat on the floor. Make sure your back is completely flat on the bench, with no “arching” of your spine.
Grip the barbell with an overhand grip, shoulder width or slightly less than shoulder width apart. (Do not make your grip too narrow as it limits stability of the barbell which can lead to injury)
Push up using your chest and shoulders to lift the barbell above your body, then lower it slowly ( a count of 2) towards the centre of your chest. Hold for a count of one.
Without “bouncing” the weight, force the barbell back up over the middle of your chest, straightening your arms and locking your elbows once your arms are fully straight. Hold for a count of one.
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.
Plank to Push-Up
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
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.
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.
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.