4. Push-ups
Push-ups mainly focus on the upper body: chest, shoulders, triceps, “wing” muscles, and abs.
The starting position: Take a face-down position on the floor with your palms and toes on the ground, arms straight and shoulder-width apart. Keep your back straight.
The routine:
- Gradually drop your torso down using only your arms until it almost touches the floor.
- Gradually lift your torso back up into the starting position with your hands.
- Remember to keep the back flat and toes engaged during all drops and lifts.
The schedule for weeks 2, 3, 4, and 5, for block 1, should look like this:
Week 2:
- Day 1 — 20 jumping jacks, 20 leg lifts, 20 squats, 10 push-ups.
- Day 3 — 25 jumping jacks, 25 leg lifts, 25 squats, 15 push-ups.
- Day 5 — 25 jumping jacks, 25 leg lifts, 25 squats, 15 push-ups.
Week 3:
- Day 1 — 30 jumping jacks, 30 leg lifts, 30 squats, 15 push-ups.
- Day 3 — 30 jumping jacks, 30 leg lifts, 30 squats, 15 push-ups.
- Day 5 — 35 jumping jacks, 30 leg lifts, 30 squats, 20 push-ups.
Week 4:
- Day 1 — 35 jumping jacks, 35 leg lifts, 35 squats, 20 push-ups.
- Day 3 — 40 jumping jacks, 35 leg lifts, 35 squats, 20 push-ups.
- Day 5 — 40 jumping jacks, 40 leg lifts, 40 squats, 25 push-ups.
Week 5:
- Day 1 — 45 jumping jacks, 40 leg lifts, 40 squats, 25 push-ups.
- Day 3 — 50 jumping jacks, 45 leg lifts, 45 squats, 25 push-ups.
- Day 5 — 50 jumping jacks, 45 leg lifts, 45 squats, 30 push-ups.
Block 2 (days 2, 4, and 6)
Don’t forget to warm-up slightly before beginning your workout!
