The push up is one of the classic bodyweight exercises that targets the chest, triceps, and shoulders, and can be done anywhere as it requires no equipment.
Get down on the floor with your arms straight, hands just outside shoulder width and directly below your shoulders.
Ensure your body maintains a straight line from your feet all the way up to your head.
To keep your body rigid in a straight line, and reduce any sagging, keep your abs, your glutes, your quads, and hamstrings tight throughout the movement.
To lower your body to the ground, bend your elbows until your chest hovers just above the ground.
Contract your chest and triceps to push yourself back up to the beginning position.
#2. Speed Skater With Reach
The Speed Skater With Reach is an excellent plyometric exercise that’ll elevate your heart rate, improve balance, agility, and coordination, but the movement of reaching for your toes also intensifies the activation of your glutes, hamstrings, and quadriceps.
With a hip width stance, slightly bend your knees then bend your elbows at a 90 degree angle while lifting one foot, bending your knee and drawing it behind your other leg with your opposite elbow drawing back to get into a speed skater pose.
Take a wide jump laterally to the other side, landing on the leg that was bent, and immediately get back into the speed skater pose.
Hold the speed skater position and squat down on one leg to touch the top of your foot with your opposite hand and hold the position for a brief moment.
Jump back to the other side and complete the same reach and hold movement.
That’s one rep.
#3. Squat Jump And Reach
The Squat Jump and Reach is an excellent plyometric exercise that can improve your athleticism and jumping performance, as well as building explosive leg power and overall elevated fat burning.
While standing with your feet shoulder width apart and your arms down by your sides, push your hips back and slightly bend your knees to a ¼ squat position.
Then with power, quickly explode up by extending your hips forward, press your feet through the ground, and lift both of your arms overhead as you jump as high as you can.
Cushion your landing by keeping your knees soft and moving directly back into the squat, then explode back up into the jump again.
While standing, take a shoulder width stance with your arms down by your sides.
Bend at your hips, then your knees, as you lower your body towards the floor in a squatting motion, while placing your hands on the floor, directly under your shoulders, and outside of your knees.
Jump back with both feet to get into a standard push up position with your arms extended then immediately complete the push up by bending your elbows and lowering your body until it’s a few inches off the floor, then press your hands through the floor to raise back to the top of the push up.
Jump both feet back in and immediately jump straight into the air with your arms over your head.
Land softly, then immediately complete another jump burpee push up.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.