Lie face down with your forehead resting on your hands. Take 5 deep breaths, expanding your lower back and sides on each inhale. Breathe in through your nose and out through your mouth.

10 per side, alternating. Look for a stretch through your straight arm side chest.

Keep your shoulder stacked over your elbow and hold your body in a straight line from knees to nose. Hold for 15 seconds per side.

Keep your shoulders stacked over your elbows and hold your body in a straight line from knees to nose. Reach one arm forward and tap the floor in front of you once your arm is straight. Keep your hips level, like you were balancing a cup of hot soup on your lower back. Alternate arms. Do 12 taps.

Hold a dumbbell in each hand and rock back to lie on the floor with legs bent, feet flat on the floor. Press both dumbbells up until your hands are directly above your shoulders. Breathe out as you press. -elbows tucked in line with chest (not shoulders) -palms face slightly in -palms rotate forward on the way up -pull down with control -touch elbows gently to the floor

Sitting tall with active abs (ribs stacked over pelvis, very slight natural arch in lower back) holding two kettlebells or dumbbells. Push both weights up on a breath out, landing with arms locked out right next to your ears (think of poking your head through the window at the top). Drive your feet into the floor for extra support. Lower with control.

Kneel next to a bench and place your palms flat on top of the bench. Keep your abs engaged (strong plank position) and slowly lower down until your sternum taps the bench. Push back up and breathe out.

Sit on a bench sideways with the heels of your hands on the edge of the bench, fingers pointing forward. Lift your hips off the bench, keeping your feet on the floor, and bend your elbows straight back until your hips almost reach the floor. Then press back up. -keep torso upright -keep hips close to bench -move feet further away to increase the challenge

Lie face down with your forehead resting on your hands. Take 5 deep breaths, expanding your lower back and sides on each inhale. Breathe in through your nose and out through your mouth.

10 per side, alternating. Look for a stretch through your straight arm side chest.

Keep your shoulder stacked over your elbow and hold your body in a straight line from knees to nose. Hold for 15 seconds per side.

Keep your shoulders stacked over your elbows and hold your body in a straight line from knees to nose. Reach one arm forward and tap the floor in front of you once your arm is straight. Keep your hips level, like you were balancing a cup of hot soup on your lower back. Alternate arms. Do 12 taps.

Hold a dumbbell in each hand and rock back to lie on the floor with legs bent, feet flat on the floor. Press both dumbbells up until your hands are directly above your shoulders. Breathe out as you press. -elbows tucked in line with chest (not shoulders) -palms face slightly in -palms rotate forward on the way up -pull down with control -touch elbows gently to the floor

Sitting tall with active abs (ribs stacked over pelvis, very slight natural arch in lower back) holding two kettlebells or dumbbells. Push both weights up on a breath out, landing with arms locked out right next to your ears (think of poking your head through the window at the top). Drive your feet into the floor for extra support. Lower with control.

Kneel next to a bench and place your palms flat on top of the bench. Keep your abs engaged (strong plank position) and slowly lower down until your sternum taps the bench. Push back up and breathe out.

Sit on a bench sideways with the heels of your hands on the edge of the bench, fingers pointing forward. Lift your hips off the bench, keeping your feet on the floor, and bend your elbows straight back until your hips almost reach the floor. Then press back up. -keep torso upright -keep hips close to bench -move feet further away to increase the challenge

Lie face down with your forehead resting on your hands. Take 5 deep breaths, expanding your lower back and sides on each inhale. Breathe in through your nose and out through your mouth.

10 per side, alternating. Look for a stretch through your straight arm side chest.

Keep your shoulder stacked over your elbow and hold your body in a straight line from knees to nose. Hold for 15 seconds per side.

Keep your shoulders stacked over your elbows and hold your body in a straight line from knees to nose. Reach one arm forward and tap the floor in front of you once your arm is straight. Keep your hips level, like you were balancing a cup of hot soup on your lower back. Alternate arms. Do 12 taps.

Hold a dumbbell in each hand and rock back to lie on the floor with legs bent, feet flat on the floor. Press both dumbbells up until your hands are directly above your shoulders. Breathe out as you press. -elbows tucked in line with chest (not shoulders) -palms face slightly in -palms rotate forward on the way up -pull down with control -touch elbows gently to the floor

Sitting tall with active abs (ribs stacked over pelvis, very slight natural arch in lower back) holding two kettlebells or dumbbells. Push both weights up on a breath out, landing with arms locked out right next to your ears (think of poking your head through the window at the top). Drive your feet into the floor for extra support. Lower with control.

Kneel next to a bench and place your palms flat on top of the bench. Keep your abs engaged (strong plank position) and slowly lower down until your sternum taps the bench. Push back up and breathe out.

Sit on a bench sideways with the heels of your hands on the edge of the bench, fingers pointing forward. Lift your hips off the bench, keeping your feet on the floor, and bend your elbows straight back until your hips almost reach the floor. Then press back up. -keep torso upright -keep hips close to bench -move feet further away to increase the challenge

Lie face down with your forehead resting on your hands. Take 5 deep breaths, expanding your lower back and sides on each inhale. Breathe in through your nose and out through your mouth.

10 per side, alternating. Look for a stretch through your straight arm side chest.

Keep your shoulder stacked over your elbow and hold your body in a straight line from knees to nose. Hold for 15 seconds per side.

Keep your shoulders stacked over your elbows and hold your body in a straight line from knees to nose. Reach one arm forward and tap the floor in front of you once your arm is straight. Keep your hips level, like you were balancing a cup of hot soup on your lower back. Alternate arms. Do 12 taps.

Hold a dumbbell in each hand and rock back to lie on the floor with legs bent, feet flat on the floor. Press both dumbbells up until your hands are directly above your shoulders. Breathe out as you press. -elbows tucked in line with chest (not shoulders) -palms face slightly in -palms rotate forward on the way up -pull down with control -touch elbows gently to the floor

Sitting tall with active abs (ribs stacked over pelvis, very slight natural arch in lower back) holding two kettlebells or dumbbells. Push both weights up on a breath out, landing with arms locked out right next to your ears (think of poking your head through the window at the top). Drive your feet into the floor for extra support. Lower with control.

Kneel next to a bench and place your palms flat on top of the bench. Keep your abs engaged (strong plank position) and slowly lower down until your sternum taps the bench. Push back up and breathe out.

Sit on a bench sideways with the heels of your hands on the edge of the bench, fingers pointing forward. Lift your hips off the bench, keeping your feet on the floor, and bend your elbows straight back until your hips almost reach the floor. Then press back up. -keep torso upright -keep hips close to bench -move feet further away to increase the challenge

Lie face down with your forehead resting on your hands. Take 5 deep breaths, expanding your lower back and sides on each inhale. Breathe in through your nose and out through your mouth.

10 per side, alternating. Look for a stretch through your straight arm side chest.

Keep your shoulder stacked over your elbow and hold your body in a straight line from knees to nose. Hold for 15 seconds per side.

Keep your shoulders stacked over your elbows and hold your body in a straight line from knees to nose. Reach one arm forward and tap the floor in front of you once your arm is straight. Keep your hips level, like you were balancing a cup of hot soup on your lower back. Alternate arms. Do 12 taps.

Hold a dumbbell in each hand and rock back to lie on the floor with legs bent, feet flat on the floor. Press both dumbbells up until your hands are directly above your shoulders. Breathe out as you press. -elbows tucked in line with chest (not shoulders) -palms face slightly in -palms rotate forward on the way up -pull down with control -touch elbows gently to the floor

Keep your abs active by drawing your organs away from the floor. Maintain a neutral spine (aka "flat back") as you squeeze your working arm elbow up and back. Think of pulling your pinky to your pocket. Breathe out as you pull. Do 12 reps per side

Set your palms flat on the bench and step back into a straight leg plank. Then step one foot slightly forward with that leg bent. This reduces the amount of weight lifted. Feel free to continue to use the previous pushup version if this one feels too ambitious or in later sets if your form starts to suffer.

Sit on a bench sideways with the heels of your hands on the edge of the bench, fingers pointing forward. Lift your hips off the bench, keeping your feet on the floor, and bend your elbows straight back until your hips almost reach the floor. Then press back up. -keep torso upright -keep hips close to bench -move feet further away to increase the challenge

Lie face down with your forehead resting on your hands. Take 5 deep breaths, expanding your lower back and sides on each inhale. Breathe in through your nose and out through your mouth.

10 per side, alternating. Look for a stretch through your straight arm side chest.

Keep your shoulder stacked over your elbow and hold your body in a straight line from knees to nose. Hold for 15 seconds per side.

Keep your shoulders stacked over your elbows and hold your body in a straight line from knees to nose. Reach one arm forward and tap the floor in front of you once your arm is straight. Keep your hips level, like you were balancing a cup of hot soup on your lower back. Alternate arms. Do 12 taps.

Hold a dumbbell in each hand and rock back to lie on the floor with legs bent, feet flat on the floor. Press both dumbbells up until your hands are directly above your shoulders. Breathe out as you press. -elbows tucked in line with chest (not shoulders) -palms face slightly in -palms rotate forward on the way up -pull down with control -touch elbows gently to the floor

Keep your abs active by drawing your organs away from the floor. Maintain a neutral spine (aka "flat back") as you squeeze your working arm elbow up and back. Think of pulling your pinky to your pocket. Breathe out as you pull. Do 12 reps per side

Set your palms flat on the bench and step back into a straight leg plank. Then step one foot slightly forward with that leg bent. This reduces the amount of weight lifted. Feel free to continue to use the previous pushup version if this one feels too ambitious or in later sets if your form starts to suffer.

Sit on a bench sideways with the heels of your hands on the edge of the bench, fingers pointing forward. Lift your hips off the bench, keeping your feet on the floor, and bend your elbows straight back until your hips almost reach the floor. Then press back up. -keep torso upright -keep hips close to bench -move feet further away to increase the challenge

Lie face down with your forehead resting on your hands. Take 5 deep breaths, expanding your lower back and sides on each inhale. Breathe in through your nose and out through your mouth.

10 per side, alternating. Look for a stretch through your straight arm side chest.

Keep your shoulder stacked over your elbow and hold your body in a straight line from knees to nose. Hold for 15 seconds per side.

Keep your shoulders stacked over your elbows and hold your body in a straight line from knees to nose. Reach one arm forward and tap the floor in front of you once your arm is straight. Keep your hips level, like you were balancing a cup of hot soup on your lower back. Alternate arms. Do 12 taps.

Hold a dumbbell in each hand and rock back to lie on the floor with legs bent, feet flat on the floor. Press both dumbbells up until your hands are directly above your shoulders. Breathe out as you press. -elbows tucked in line with chest (not shoulders) -palms face slightly in -palms rotate forward on the way up -pull down with control -touch elbows gently to the floor

Keep your abs active by drawing your organs away from the floor. Maintain a neutral spine (aka "flat back") as you squeeze your working arm elbow up and back. Think of pulling your pinky to your pocket. Breathe out as you pull. Do 12 reps per side

Set your palms flat on the bench and step back into a straight leg plank. Then step one foot slightly forward with that leg bent. This reduces the amount of weight lifted. Feel free to continue to use the previous pushup version if this one feels too ambitious or in later sets if your form starts to suffer.

Sit on a bench sideways with the heels of your hands on the edge of the bench, fingers pointing forward. Lift your hips off the bench, keeping your feet on the floor, and bend your elbows straight back until your hips almost reach the floor. Then press back up. -keep torso upright -keep hips close to bench -move feet further away to increase the challenge

Lie face down with your forehead resting on your hands. Take 5 deep breaths, expanding your lower back and sides on each inhale. Breathe in through your nose and out through your mouth.

10 per side, alternating. Look for a stretch through your straight arm side chest.

Keep your shoulder stacked over your elbow and hold your body in a straight line from knees to nose. Hold for 15 seconds per side.

Keep your shoulders stacked over your elbows and hold your body in a straight line from knees to nose. Reach one arm forward and tap the floor in front of you once your arm is straight. Keep your hips level, like you were balancing a cup of hot soup on your lower back. Alternate arms. Do 12 taps.

Hold a dumbbell in each hand and rock back to lie on the floor with legs bent, feet flat on the floor. Press both dumbbells up until your hands are directly above your shoulders. Breathe out as you press. -elbows tucked in line with chest (not shoulders) -palms face slightly in -palms rotate forward on the way up -pull down with control -touch elbows gently to the floor

Keep your abs active by drawing your organs away from the floor. Maintain a neutral spine (aka "flat back") as you squeeze your working arm elbow up and back. Think of pulling your pinky to your pocket. Breathe out as you pull. Do 12 reps per side

Set your palms flat on the bench and step back into a straight leg plank. Then step one foot slightly forward with that leg bent. This reduces the amount of weight lifted. Feel free to continue to use the previous pushup version if this one feels too ambitious or in later sets if your form starts to suffer.

Sit on a bench sideways with the heels of your hands on the edge of the bench, fingers pointing forward. Lift your hips off the bench, keeping your feet on the floor, and bend your elbows straight back until your hips almost reach the floor. Then press back up. -keep torso upright -keep hips close to bench -move feet further away to increase the challenge

Lie face down with your forehead resting on your hands. Take 5 deep breaths, expanding your lower back and sides on each inhale. Breathe in through your nose and out through your mouth.

10 per side, alternating. Look for a stretch through your straight arm side chest.

Keep your shoulder stacked over your elbow and hold your body in a straight line from knees to nose. Hold for 15 seconds per side.

Keep your shoulders stacked over your elbows and hold your body in a straight line from knees to nose. Reach one arm forward and tap the floor in front of you once your arm is straight. Keep your hips level, like you were balancing a cup of hot soup on your lower back. Alternate arms. Do 12 taps.

Sit on the front edge of the bench with one dumbbell resting vertically on each knee. Kick your knees back forcefully and use momentum to lie flat and bring your arms up straight over your shoulders. Keeping the same motion you used in the floor press, lower your elbows to just below the bench (keep tension—think "pull!'), then punch back up on an exhale. *There are fewer reps this week. I encourage you to go heavier—RPE 7-8. Feel free to stick with a floor press if you feel unstable on the bench, but this is an important step in our progression, so try it out first!

Just like the last couple weeks, but heavier! Try going up 5+ pounds. *8 reps per side now

Sitting tall with active abs (ribs stacked over pelvis, very slight natural arch in lower back) holding two kettlebells or dumbbells. Push both weights up on a breath out, landing with arms locked out right next to your ears (think of poking your head through the window at the top). Drive your feet into the floor for extra support. Lower with control (think pull!)

Hold a strong, knees down plank with legs together. Lower down (think pull) and breathe in, then push back up as you breathe out. Position: elbows outside chest, thumbs in line with nipples. You should not see your elbows in your peripheral vision, and your shoulders should stay away from your arms.

Lie face down with your forehead resting on your hands. Take 5 deep breaths, expanding your lower back and sides on each inhale. Breathe in through your nose and out through your mouth.

10 per side, alternating. Look for a stretch through your straight arm side chest.

Keep your shoulder stacked over your elbow and hold your body in a straight line from knees to nose. Hold for 15 seconds per side.

Keep your shoulders stacked over your elbows and hold your body in a straight line from knees to nose. Reach one arm forward and tap the floor in front of you once your arm is straight. Keep your hips level, like you were balancing a cup of hot soup on your lower back. Alternate arms. Do 12 taps.

Sit on the front edge of the bench with one dumbbell resting vertically on each knee. Kick your knees back forcefully and use momentum to lie flat and bring your arms up straight over your shoulders. Keeping the same motion you used in the floor press, lower your elbows to just below the bench (keep tension—think "pull!'), then punch back up on an exhale. *There are fewer reps this week. I encourage you to go heavier—RPE 7-8. Feel free to stick with a floor press if you feel unstable on the bench, but this is an important step in our progression, so try it out first!

Just like the last couple weeks, but heavier! Try going up 5+ pounds. *8 reps per side now

Sitting tall with active abs (ribs stacked over pelvis, very slight natural arch in lower back) holding two kettlebells or dumbbells. Push both weights up on a breath out, landing with arms locked out right next to your ears (think of poking your head through the window at the top). Drive your feet into the floor for extra support. Lower with control (think pull!)

Hold a strong, knees down plank with legs together. Lower down (think pull) and breathe in, then push back up as you breathe out. Position: elbows outside chest, thumbs in line with nipples. You should not see your elbows in your peripheral vision, and your shoulders should stay away from your arms.

Lie face down with your forehead resting on your hands. Take 5 deep breaths, expanding your lower back and sides on each inhale. Breathe in through your nose and out through your mouth.

10 per side, alternating. Look for a stretch through your straight arm side chest.

Keep your shoulder stacked over your elbow and hold your body in a straight line from knees to nose. Hold for 15 seconds per side.

Keep your shoulders stacked over your elbows and hold your body in a straight line from knees to nose. Reach one arm forward and tap the floor in front of you once your arm is straight. Keep your hips level, like you were balancing a cup of hot soup on your lower back. Alternate arms. Do 12 taps.

Sit on the front edge of the bench with one dumbbell resting vertically on each knee. Kick your knees back forcefully and use momentum to lie flat and bring your arms up straight over your shoulders. Keeping the same motion you used in the floor press, lower your elbows to just below the bench (keep tension—think "pull!'), then punch back up on an exhale. *There are fewer reps this week. I encourage you to go heavier—RPE 7-8. Feel free to stick with a floor press if you feel unstable on the bench, but this is an important step in our progression, so try it out first!

Just like the last couple weeks, but heavier! Try going up 5+ pounds. *8 reps per side now

Sitting tall with active abs (ribs stacked over pelvis, very slight natural arch in lower back) holding two kettlebells or dumbbells. Push both weights up on a breath out, landing with arms locked out right next to your ears (think of poking your head through the window at the top). Drive your feet into the floor for extra support. Lower with control (think pull!)

Hold a strong, knees down plank with legs together. Lower down (think pull) and breathe in, then push back up as you breathe out. Position: elbows outside chest, thumbs in line with nipples. You should not see your elbows in your peripheral vision, and your shoulders should stay away from your arms.

Lie face down with your forehead resting on your hands. Take 5 deep breaths, expanding your lower back and sides on each inhale. Breathe in through your nose and out through your mouth.

10 per side, alternating. Look for a stretch through your straight arm side chest.

Keep your shoulder stacked over your elbow and hold your body in a straight line from knees to nose. Hold for 15 seconds per side.

Keep your shoulders stacked over your elbows and hold your body in a straight line from knees to nose. Reach one arm forward and tap the floor in front of you once your arm is straight. Keep your hips level, like you were balancing a cup of hot soup on your lower back. Alternate arms. Do 12 taps.

Sit on the front edge of the bench with one dumbbell resting vertically on each knee. Kick your knees back forcefully and use momentum to lie flat and bring your arms up straight over your shoulders. Keeping the same motion you used in the floor press, lower your elbows to just below the bench (keep tension—think "pull!'), then punch back up on an exhale. *There are fewer reps this week. I encourage you to go heavier—RPE 7-8. Feel free to stick with a floor press if you feel unstable on the bench, but this is an important step in our progression, so try it out first!

Just like the last couple weeks, but heavier! Try going up 5+ pounds. *8 reps per side now

Sitting tall with active abs (ribs stacked over pelvis, very slight natural arch in lower back) holding two kettlebells or dumbbells. Push both weights up on a breath out, landing with arms locked out right next to your ears (think of poking your head through the window at the top). Drive your feet into the floor for extra support. Lower with control (think pull!)

Hold a strong, knees down plank with legs together. Lower down (think pull) and breathe in, then push back up as you breathe out. Position: elbows outside chest, thumbs in line with nipples. You should not see your elbows in your peripheral vision, and your shoulders should stay away from your arms.

Lie face down with your forehead resting on your hands. Take 5 deep breaths, expanding your lower back and sides on each inhale. Breathe in through your nose and out through your mouth.

10 per side, alternating. Look for a stretch through your straight arm side chest.

Keep your shoulder stacked over your elbow and hold your body in a straight line from knees to nose. Hold for 15 seconds per side.

Keep your shoulders stacked over your elbows and hold your body in a straight line from knees to nose. Reach one arm forward and tap the floor in front of you once your arm is straight. Keep your hips level, like you were balancing a cup of hot soup on your lower back. Alternate arms. Do 12 taps.

Sit on the front edge of the bench with one dumbbell resting vertically on each knee. Kick your knees back forcefully and use momentum to lie flat and bring your arms up straight over your shoulders. Keeping the same motion you used in the floor press, lower your elbows to just below the bench (keep tension—think "pull!'), then punch back up on an exhale. *There are fewer reps this week. I encourage you to go heavier—RPE 7-8. Feel free to stick with a floor press if you feel unstable on the bench, but this is an important step in our progression, so try it out first!

Remember to breathe out as you pull your pinky to your pocket. Keep your shoulder away from your ear and push your opposite hand strongly into the bench. *8 reps per arm

Start in a straight leg plank with hands slightly behind shoulders. Lower down keeping your abs tight. Before you lie down, gently drop your knees and push back up in a knees down pushup. Return to a straight leg position at the top.

Lying on a bench (or the floor), hold one dumbbell directly above your shoulder, using the back of the other hand to create a "wall" just above your elbow. Bend your arm at the elbow, leaving your upper arm exactly where it us, until the dumbbell is next to your face. Then squeeze your tricep (back of upper arm) muscle to straighten your arm. Do 8 per arm.

Lie face down with your forehead resting on your hands. Take 5 deep breaths, expanding your lower back and sides on each inhale. Breathe in through your nose and out through your mouth.

10 per side, alternating. Look for a stretch through your straight arm side chest.

Keep your shoulder stacked over your elbow and hold your body in a straight line from knees to nose. Hold for 15 seconds per side.

Keep your shoulders stacked over your elbows and hold your body in a straight line from knees to nose. Reach one arm forward and tap the floor in front of you once your arm is straight. Keep your hips level, like you were balancing a cup of hot soup on your lower back. Alternate arms. Do 12 taps.

Sit on the front edge of the bench with one dumbbell resting vertically on each knee. Kick your knees back forcefully and use momentum to lie flat and bring your arms up straight over your shoulders. Keeping the same motion you used in the floor press, lower your elbows to just below the bench (keep tension—think "pull!'), then punch back up on an exhale. *There are fewer reps this week. I encourage you to go heavier—RPE 7-8. Feel free to stick with a floor press if you feel unstable on the bench, but this is an important step in our progression, so try it out first!

Remember to breathe out as you pull your pinky to your pocket. Keep your shoulder away from your ear and push your opposite hand strongly into the bench. *8 reps per arm

Start in a straight leg plank with hands slightly behind shoulders. Lower down keeping your abs tight. Before you lie down, gently drop your knees and push back up in a knees down pushup. Return to a straight leg position at the top.

Lying on a bench (or the floor), hold one dumbbell directly above your shoulder, using the back of the other hand to create a "wall" just above your elbow. Bend your arm at the elbow, leaving your upper arm exactly where it us, until the dumbbell is next to your face. Then squeeze your tricep (back of upper arm) muscle to straighten your arm. Do 8 per arm.

Lie face down with your forehead resting on your hands. Take 5 deep breaths, expanding your lower back and sides on each inhale. Breathe in through your nose and out through your mouth.

10 per side, alternating. Look for a stretch through your straight arm side chest.

Keep your shoulder stacked over your elbow and hold your body in a straight line from knees to nose. Hold for 15 seconds per side.

Keep your shoulders stacked over your elbows and hold your body in a straight line from knees to nose. Reach one arm forward and tap the floor in front of you once your arm is straight. Keep your hips level, like you were balancing a cup of hot soup on your lower back. Alternate arms. Do 12 taps.

Sit on the front edge of the bench with one dumbbell resting vertically on each knee. Kick your knees back forcefully and use momentum to lie flat and bring your arms up straight over your shoulders. Keeping the same motion you used in the floor press, lower your elbows to just below the bench (keep tension—think "pull!'), then punch back up on an exhale. *There are fewer reps this week. I encourage you to go heavier—RPE 7-8. Feel free to stick with a floor press if you feel unstable on the bench, but this is an important step in our progression, so try it out first!

Remember to breathe out as you pull your pinky to your pocket. Keep your shoulder away from your ear and push your opposite hand strongly into the bench. *8 reps per arm

Start in a straight leg plank with hands slightly behind shoulders. Lower down keeping your abs tight. Before you lie down, gently drop your knees and push back up in a knees down pushup. Return to a straight leg position at the top.

Lying on a bench (or the floor), hold one dumbbell directly above your shoulder, using the back of the other hand to create a "wall" just above your elbow. Bend your arm at the elbow, leaving your upper arm exactly where it us, until the dumbbell is next to your face. Then squeeze your tricep (back of upper arm) muscle to straighten your arm. Do 8 per arm.

Lie face down with your forehead resting on your hands. Take 5 deep breaths, expanding your lower back and sides on each inhale. Breathe in through your nose and out through your mouth.

10 per side, alternating. Look for a stretch through your straight arm side chest.

Keep your shoulder stacked over your elbow and hold your body in a straight line from knees to nose. Hold for 15 seconds per side.

Keep your shoulders stacked over your elbows and hold your body in a straight line from knees to nose. Reach one arm forward and tap the floor in front of you once your arm is straight. Keep your hips level, like you were balancing a cup of hot soup on your lower back. Alternate arms. Do 12 taps.

It's time to give it your best shot! You can start either: 1) from a plank position OR 2) from the lying face down position Remember, a pushup is just a moving plank. The bottom is the toughest part—stick it out and push right back up. If you come all the way to the floor, take a breath in, lift your hands, then strongly push up on an exhale. Try at least 3 times, taking rest in between each attempt.