Lie on the floor face down in a plank position with your toes on the floor and the hands closer than shoulder width (almost touching each other). Make sure you are holding your torso up at arm’s length.

Lower yourself until your chest almost touches the floor.

Press your upper body back up to the starting position as you squeeze your chest. Repeat the exercise according to the training plan.

Get into a pushup position, but bend your elbows and rest your weight on your forearms instead of your hands. Your body should form a straight line from your shoulders to your ankles. Now brace your core by contracting your abs.

Without allowing your body posture to change, place your right hand on the floor, then your left hand. Then push your body into the “up” position of a pushup.

Then one at a time, place each elbow on the floor again. Alternate which hand you place on the floor first. Repeat the exercise according to the training plan.

Lie on the floor face down and place your hands approximately shoulder width apart while holding your torso up at arm’s length.

Lower yourself down until your chest almost touches the floor.

Press your upper body back up into the starting position. Repeat the exercise according to the training plan.

Start in a normal push-up position, but with your feet spread slightly wider than shoulder width apart, and your hands shoulder width apart.

Lift your hips into the air, while keeping your arms, legs, and back straight. You should look like an upside-down "V".

When you are going down, point your elbows out to the sides while bringing your hips down into a normal push-up position.

Once you have gotten to the bottom of the Hindu Push-up, seamlessly shift your weight to your arms and push your shoulders up while “dragging” your lower body behind.

Once your shoulders are all the way up, use your abs and glutes to bring your hips back into the air and return to the starting position. Repeat the exercise according to the training plan.

Lie on the floor face down in a plank position with your toes on the floor and the hands wider than shoulder width. Make sure you are holding your torso up at arm’s length.

Lower yourself until your chest almost touches the floor.

Press your upper body back up into the starting position as you squeeze your chest. Repeat the exercise according to the training plan.

Get into a raised push-up position with your feet more than shoulder width apart and your hands shoulder width apart.

Lift your right arm and extend it forward at shoulder height (like Superman). Hold this position for a few seconds.

Lower your arm to the starting position and then repeat with the opposite arm. Repeat the exercise according to the training plan alternating arms.