Push Ups | Mountain Climbers | Burpees
Push-ups are a total-body functional movement that is great for increasing strength and has the added benefit of engaging the core and lower body. Since it’s a bodyweight exercise, it can be done just about anywhere.
Begin in a high plank position. Place hands firmly on the ground, directly under shoulders. Ground toes into the floor to stabilize your lower half. Brace core, engage glutes and hamstrings, and flatten your back so your entire body is neutral and straight.
Begin to lower your body, keeping back flat and eyes focused about three feet in front of you to maintain a neutral neck until your chest grazes floor. Don’t let your butt dip or stick out at any point during the move; your body should remain in a straight line from head to toe. Draw shoulder blades back and down, keeping elbows tucked close to your body (don’t “T” your arms).
Keeping core engaged, exhale as you push back to starting position. Repeat for 10 to 20 reps or as many as can be performed with good form.
Starting in a push up position, the weight of your body should be supported by the hands and toes. Flexing the knee and hip bring one leg up until it is under the hip and bring it back out, doing the same with the opposite leg.
The goal is to do these movements explosively alternating legs for about 30 seconds.
Standing with the feel shoulder-width apart and the arms at your sides bend the knees and lower your body into a squat. Place the hands on the floor right in front of you and shift your body weight into the hands.
Jump the feet back and softly land on the balls of the feet (you are now in a plank position). Don’t let the lower back sag or your butt stick up in the air it will not allow your to target the core.
Jump the feet back towards your hands and reach your arms overhead as you jump up into the air. As you come down from the jump go straight into a squat again and repeat the movements.