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Push-Up Progression

This targets your shoulders, triceps, chest, and core. As you get stronger, move from an incline to the ground; then add an alternating leg plank.

-Push-Up Progression: Place your hands on a window sill, table, or bench with your toes on the floor. Keep your body in a straight line with your arms fully extended. Bend your elbows 90 degrees then push back up. Remember to keep your abs engaged and your head in line with your spine. Continue doing push-ups for about 30 seconds. Next, hold your self in the start position for another 30 seconds. Imagine energy flowing out of your head and your heels as you squeeze your inner thighs together, and exhale strongly through your mouth to contract your abs. When you're ready for a greater challenge, assume a full push-up position on the floor with your palms beneath your shoulders and your abs contracted. As in phase 1, do 30 seconds of push-ups then hold the push-up plank for 30 seconds. Contract your abs and squeeze your inner thighs together. To make this more difficult, add an alternating leg plank. Do 30 seconds of floor push-ups, as in phase 2, and then hold the push-up plank position with 1 leg lifted off the floor. Keep your head and spine in a straight line and your abs engaged. After 15 seconds, you should switch legs and hold the position for another 15 seconds.