Start with a 5 minute Warm Up
Close Grip Push Ups: 40 seconds of close grip push ups. 20 seconds rest. Repeat 4 times.
Crab Toe Touches: 30 seconds of crab toe touches. 30 seconds rest. Repeat 5 times.
Mountain Climber: 30 seconds of mountain climbers. 30 seconds rest. Repeat 5 times.
Push Up Hold: 30 seconds of push up hold. 30 seconds rest. Repeat 4 times.
End with a 5 minute Cool Down
Make it easier: Replace Close Grip Push Ups with regular Push Ups.
Make it harder: Increase the work time on Mountain Climber and Push Up Holds to 40 seconds work 20 seconds rest.
Rest your weight on your hands and knees so that your hands are directly under your shoulders and you have a straight line from your knee to your shoulder. Squeeze your core to protect your lower back as you slowly lower your chest toward the floor. Exhale and push yourself back to the starting position. Ensure your elbows are tucked back and not flaring out to the side. Make sure your hands are a little closer together than with a regular push up.
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Start on the floor with your feet shoulder width apart, hips off the floor and hands behind you so that you are resting your weight on your hands and feet. Keep your neck neutral and core engaged. Lift one foot off the floor and touch with your opposite hand. Keep your hips high and pause for a second before repeating on the opposite side.
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From a push up position with weight rested on hands and toes begin tucking your knees toward your chest back and forth. Hands should be directly under your shoulders throughout. Take your time until you are comfortable with the movements.
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With hands directly under shoulders and a straight line from heel to hip to shoulder hold the push up (or high plank) position.
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