Bikini Body Workout: Complete Cardio and Sculpting Routine
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Pages in this Story:
- The Strength Circuit
- Squat Progression
- Push-Up Progression
- Lunge Progression
- Shoulder-Press Progression
- Hip-Lift Progression
- Toe-Reach Crunch
- Bicycle Abs
- Plank
- Pick Your Favorite Cardio
Push-Up Progression
2. Push-Up Progression
Targets shoulders, triceps, chest, core
Level 1: Incline Push-Up to Push-Up Plank (not shown)
- Place hands on a low surface such as a windowsill or bench, with toes on the floor and body in a straight line (place knees on ground if this is too hard).
- Bend elbows 90 degrees, keeping abs tight and head in line with spine; straighten arms and push back to start. Repeat for 30 seconds.
- Then hold the full-push-up start position (plank) for 30 seconds.
Level 2: Ground Push-Up
- Repeat the exercise in Level 1, but on the ground, positioning palms on ground below shoulders, legs extended and body in a straight line.
- Do full push-ups for 30 seconds; hold plank for 30 seconds.
Level 3: Ground Push-Up to Alternating Leg Plank
- Do full push-ups on the ground for 30 seconds as in Level 2.
- Then hold plank position for 15 seconds, lifting left leg a few inches; keep abs engaged and hips level.
- Switch legs and hold for another 15 seconds.
Next: Lunge Progression
