Complete all the sets of one exercise before moving on to the next. Rest for 30 seconds to 1 minute between sets as well as between exercises.
Obtain a pushup-ready position. Arms are straight with hands below your shoulders. Legs are straight and hips are neutral, so that your backside forms a straight line. Bend your arms and bring your chest towards the ground. Once your chest comes within a few inches off the floor or your arms are bent at about 90 degrees, press with your arms to bring your body back to the starting position. Maintain a straight line with your backside throughout the movement. This exercise will challenge primarily the upper body, as well as stabilizer muscles. Perform 3 sets of 10-20 repetitions.
- Beginner Alternative: Incline Pushup: This time, place your hands on an inclined surface 1 to 3 feet off the floor. Using a stable bench or chair is optimal. Feet remain on the ground. Execute the same motion. Lower into the pushup until your chest is within inches of the inclined surface. Perform 3 sets of 5-15 repetitions.
- Advanced Alternative: Tempo Pushup: Keep both hands and feet on the ground like a standard pushup. Again, execute the same motion. However, slowly lower into the pushup so that it takes 4 seconds. Come up out of the pushup explosively within 1 second. Follow this 4 to 1 second tempo for each repetition. Perform 3 sets of 5-10 repetitions.
This exercise is similar to running in place, but with a new dynamic. Each time one foot comes off the ground, turn the knee of that leg slightly outward to bring the inside of the foot up toward the hip. Reach towards the ankle with the opposite-side hand. For example, when your right foot comes off the ground, bring it up towards your hip and reach towards the inside of the ankle with your left hand. Alternate legs and try to stay as upright as possible. Also, start slow! This is primarily an aerobic exercise, challenging your overall endurance. Perform 2 sets of 20-30 total touches.
Lie flat on your back with one knee bent and the other leg crossed over top as if you’re crossing your legs while seated in a chair. Without pulling on your neck, bend your torso until your far elbow touches the knee of the leg that’s crossed. For example, your right elbow will touch your left knee and vice versa. This movement targets your abdominal and oblique muscles. Perform 2 sets of 15-20 repetitions on each side.
Stand facing forward with a wider than normal stance. Make sure that both feet are pointed forward and flat on the ground throughout the movement—neither lifting the toes nor the heels. Hold your arms out in front of you. Simultaneously push your hips back and bend the knee of one leg, lowering your body in the direction of that leg. Press through the heel of the bent leg and return to the starting position. Maintain the wider than normal stance as you repeat the same movement, alternating between both legs. This tests primarily your glute and quadriceps strength. Perform 2 sets of 10-12 total repetitions; that is, 5-6 repetitions on each side.
- Advanced Alternative: Split Squat: Take a kneeling position. Make sure the front foot and back foot are close to in-line with each other. Both knees should be bent at or slightly beyond 90 degrees. Place your hands on your hips. Press through the front heel to raise out of the split squat. Lower back down until your back knee gently touches the ground. Keep your weight on the front heel throughout the movement. This exercise requires some balance, so stand by a wall if need-be! Perform 2 sets of 10-15 repetitions on each side.
From standing, bend over and bring each hand to the floor. Hop back with both feet to the pushup-ready position with hands and feet on the floor with hips neutral so that your back forms a straight line. Without performing a pushup, hop in with both feet and return to the standing position. This movement engages almost the entire body. Perform 1-3 sets of 5-10 repetitions to finish off the workout!
- Beginner Alternative: No Hop Burpee: Perform the same general movement as the standard burpee. Instead of hopping back and forth to and from the pushup-ready position, step back and forth for better control. Perform the same range of sets and repetitions.
- Advanced Alternative: Explosive Burpee: Again, perform the same general movement. This time, make sure to hop back and forth to and from the pushup-ready position. Once you’re in the pushup-ready position, perform 1 pushup. Once you hop back to standing, finish the repetition with an explosive jump. Perform the same range of sets and repetitions.
— Frankie, Lipscomb University