Advanced Workout:
One and a Half Pushups: Do one pushup, then come down half way to the ground and hold for 5 seconds, then push back up to complete one pushup then go back all the way to the ground to start the next one. So it'll be up, half way down hold for 5 seconds, back up, then all the way down again to begin your next one.
Plank: This should be getting easier so do it with one leg now, for a minute. You heard me.
Wall Squats: Classic wall squat. Squat with your back against the wall. Your knees should be over your ankles. Hold this for one minute.
Floor Bridge-one leg: Hold for one minute, then switch legs.
Lat Pull Down on Knees: This way you will feel it more in your core.
Repeat
Chest Press: You can do this on a bench, or with weights. These are great for making you stronger for pushups.
1 Leg Squat and Row: If you can, squat on one leg, then do a row. If you're not ready for one leg, squat with both legs and do a row.
Touch Toe Crunch: Lay flat on your back. As you crunch up, lift one of your legs and reach with one arm to the opposite leg to touch your toe. Repeat, switching sides, 15x each leg.
Biceps Curl: Instead of your palms facing away from you like normal, have them face behind you while you hold the weights and lift up as you would a normal bicep curl. You'll work different fibers in your muscles.
One and a Half Pushups: Do one pushup, then come down half way to the ground and hold for 5 seconds, then push back up to complete one pushup then go back all the way to the ground to start the next one. So it'll be up, half way down hold for 5 seconds, back up, then all the way down again to begin your next one.
Plank: This should be getting easier so do it with one leg now, for a minute. You heard me.
Wall Squats: Classic wall squat. Squat with your back against the wall. Your knees should be over your ankles. Hold this for one minute.
Floor Bridge-one leg: Hold for one minute, then switch legs.
Lat Pull Down on Knees: This way you will feel it more in your core.
Repeat
Chest Press: You can do this on a bench, or with weights. These are great for making you stronger for pushups.
1 Leg Squat and Row: If you can, squat on one leg, then do a row. If you're not ready for one leg, squat with both legs and do a row.
Touch Toe Crunch: Lay flat on your back. As you crunch up, lift one of your legs and reach with one arm to the opposite leg to touch your toe. Repeat, switching sides, 15x each leg.
Biceps Curl: Instead of your palms facing away from you like normal, have them face behind you while you hold the weights and lift up as you would a normal bicep curl. You'll work different fibers in your muscles.
Repeat
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