Chest workout at home

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WEEK 1

DAY 1

Warm-up

• Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds (Doorway Row)

• The target is the upper body.

• With the doorway series, you can train your upper back with no equipment.

• If you do it with one arm, it is not easy to exercise, but if you hold on to the two handles of your door and use two arms, it is relatively easy.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Archer Lunges)

• The target is the upper body.

• This exercise is very good.

• It is good for the shoulders and chest.

• You will be a real archer.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Elbows Back)

• The target is the upper body.

• Stand up straight.

• Put both your hands on your lower back, fingers down, and elbows out.

• Next, gently pull your elbows back, aiming to touch them.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Standard Pushup)

• The target is the upper body.

• The push-up is the most popular bodyweight exercise for getting strong arms, chest, and shoulders.

• Depending on how far you place your arms, how low you go, and how you hold your hands, there are many variations that target different muscles on the body.

• Because push-ups are easy to do, are also effective, target multiple muscle groups, and require no equipment.

• I advise you to add them to your training whether you are a beginner or more experienced.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Doorway Row)

• The target is the upper body.

• With the doorway series, you can train your upper back with no equipment.

• If you do it with one arm, it is not easy to exercise, but if you hold on to the two handles of your door and use two arms, it is relatively easy.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Archer Lunges)

• The target is the upper body.

• This exercise is very good.

• It is good for the shoulders and chest.

• You will be a real archer.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Elbow Back)

• The target is the upper body.

• Stand up straight.

• Put both your hands on your lower back, fingers down, and elbows out.

• Next, gently pull your elbows back, aiming to touch them.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Standard Pushup)

• The target is the upper body.

• The push-up is the most popular bodyweight exercise for getting strong arms, chest, and shoulders.

• Depending on how far you place your arms, how low you go, and how you hold your hands, there are many variations that target different muscles on the body.

• Because push-ups are easy to do, are also effective, target multiple muscle groups, and require no equipment.

• I advise you to add them to your training whether you are a beginner or more experienced.

DAY 2

Warm-up

• Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds (Triceps Bench Dip)

• The target is the upper body.

• You will need a bench for this exercise.

• Sit on the bench with your hands on the edges.

• Now hold the edge with your hands and move your hips forward.

• Bend your arms and knees and lower your body until your back touches the bench.

• Do not lean too far forward.

• Then move your body up.

• Move your body up and down.

• You can put your legs slightly forward to make the exercise a little more difficult.

• For the next level, straighten your legs and place your body weight on your heels.

• Move up and down repeatedly.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Dynamic Chest Stretch)

• The target is the upper body.

• Stand with your hands together, your arms are extended in front of you.

• This is your starting position.

• Keep your arms straight and quickly swing your arms back and forth as much as possible, similar to an exaggerated clapping motion.

• Do it again 5-10 times.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Torso Elevated Pushup)

• The target is the upper body.

• Upper body pushups are a great way to make pushups easier without penalizing your knees and ankles.

• Use a chair, bench, or bar at a comfortable height to provide the lever to activate your front core.

• Concentrate on keeping your lower back from sagging as you would on a board while applying thrust with your shoulders or chest (depending on which part of your body you want to exercise).

• Extend your grip to further activate your selections.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Plank Tap)

• The target is the upper body.

• Start with a variation of the board with your feet slightly wider than your hips for stability.

• Your torso needs to be stable, place your right hand on your left shoulder and then your right hand back on the mat.

• Place your left hand on your shoulder and place it back on the mat.

• To modify put your knees on the mat.

• Continue to hit your back alternately for one minute maintain good form.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Triceps Bench Dip)

• The target is the upper body.

• You will need a bench for this exercise.

• Sit on the bench with your hands on the edges.

• Now hold the edge with your hands and move your hips forward.

• Bend your arms and knees and lower your body until your back touches the bench.

• Do not lean too far forward.

• Then move your body up.

• Move your body up and down.

• You can put your legs slightly forward to make the exercise a little more difficult.

• For the next level, straighten your legs and place your body weight on your heels.

• Move up and down repeatedly.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Dynamic Chest Stretch)

• The target is the upper body.

• Stand with your hands together, your arms are extended in front of you.

• This is your starting position.

• Keep your arms straight and quickly swing your arms back and forth as much as possible, similar to an exaggerated clapping motion.

• Do it again 5-10 times.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Torso Elevated Pushup)

• The target is the upper body.

• Upper body pushups are a great way to make pushups easier without penalizing your knees and ankles.

• Use a chair, bench, or bar at a comfortable height to provide the lever to activate your front core.

• Concentrate on keeping your lower back from sagging as you would on a board while applying thrust with your shoulders or chest (depending on which part of your body you want to exercise).

• Extend your grip to further activate your selections.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Plank Tap)

• The target is the upper body.

• Start with a variation of the board with your feet slightly wider than your hips for stability.

• Your torso needs to be stable, place your right hand on your left shoulder and then your right hand back on the mat.

• Place your left hand on your shoulder and place it back on the mat.

• To modify put your knees on the mat.

• Continue to hit your back alternately for one minute maintain good form.

Rest for 30 seconds

DAY 3

Warm-up

• Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds (Negative Push Up)

• The target is the upper body.

• Be in a push-up position, slowly lower yourself to the floor until your chest touches the floor.

• Next, lower your knees and go up again, starting with your torso and then your legs.

• It is a great exercise for improving your biceps and shoulders.

Rest for 30 seconds

Workout no. 2 for 30 seconds (No Arm Pushup)

• The target is the upper body.

• Your elbows should be on the ground.

• Your hands should be folded and placed on the floor in front of you.

• Now start the push-up by activating your chest/ back.

• It should be more difficult than a normal push-up but literally works your chest and back muscles.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Doorway Row)

• The target is the upper body.

• With the doorway series, you can train your upper back with no equipment.

• If you do it with one arm, it is not easy to exercise, but if you hold on to the two handles of your door and use two arms, it is relatively easy.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Archer Lunges)

• The target is the upper body.

• This exercise is very good.

• It is good for the shoulders and chest.

• You will be a real archer.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Negative Push Up)

• The target is the upper body.

• Be in a push-up position, slowly lower yourself to the floor until your chest touches the floor.

• Next, lower your knees and go up again, starting with your torso and then your legs.

• It is a great exercise for improving your biceps and shoulders.

Rest for 30 seconds

Workout no. 6 for 30 seconds (No Arm Pushup)

• The target is the upper body.

• Your elbows should be on the ground.

• Your hands should be folded and placed on the floor in front of you.

• Now start the push-up by activating your chest/ back.

• It should be more difficult than a normal push-up but literally works your chest and back muscles.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Doorway Row)

• The target is the upper body.

• With the doorway series, you can train your upper back with no equipment.

• If you do it with one arm, it is not easy to exercise, but if you hold on to the two handles of your door and use two arms, it is relatively easy.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Archer Lunges)

• The target is the upper body.

• This exercise is very good.

• It is good for the shoulders and chest.

• You will be a real archer.

DAY 4

Warm-up

• Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds (Elbows Back)

• The target is the upper body.

• Stand up straight.

• Put both your hands on your lower back, fingers down, and elbows out.

• Next, gently pull your elbows back, aiming to touch them.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Standard Pushup)

• The target is the upper body.

• The push-up is the most popular bodyweight exercise for getting strong arms, chest, and shoulders.

• Depending on how far you place your arms, how low you go, and how you hold your hands, there are many variations that target different muscles on the body.

• Because push-ups are easy to do, are also effective, target multiple muscle groups, and require no equipment.

• I advise you to add them to your training whether you are a beginner or more experienced.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Triceps Bench Dip)

• The target is the upper body.

• You will need a bench for this exercise.

• Sit on the bench with your hands on the edges.

• Now hold the edge with your hands and move your hips forward.

• Bend your arms and knees and lower your body until your back touches the bench.

• Do not lean too far forward.

• Then move your body up.

• Move your body up and down.

• You can put your legs slightly forward to make the exercise a little more difficult.

• For the next level, straighten your legs and place your body weight on your heels.

• Move up and down repeatedly.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Dynamic Chest Stretch)

• The target is the upper body.

• Stand with your hands together, your arms are extended in front of you.

• This is your starting position.

• Keep your arms straight and quickly swing your arms back and forth as much as possible, similar to an exaggerated clapping motion.

• Do it again 5-10 times.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Elbows Back)

• The target is the upper body.

• Stand up straight.

• Put both your hands on your lower back, fingers down, and elbows out.

• Next, gently pull your elbows back, aiming to touch them.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Standard Pushup)

• The target is the upper body.

• The push-up is the most popular bodyweight exercise for getting strong arms, chest, and shoulders.

• Depending on how far you place your arms, how low you go, and how you hold your hands, there are many variations that target different muscles on the body.

• Because push-ups are easy to do, are also effective, target multiple muscle groups, and require no equipment.

• I advise you to add them to your training whether you are a beginner or more experienced.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Triceps Bench Dip)

• The target is the upper body.

• You will need a bench for this exercise.

• Sit on the bench with your hands on the edges.

• Now hold the edge with your hands and move your hips forward.

• Bend your arms and knees and lower your body until your back touches the bench.

• Do not lean too far forward.

• Then move your body up.

• Move your body up and down.

• You can put your legs slightly forward to make the exercise a little more difficult.

• For the next level, straighten your legs and place your body weight on your heels.

• Move up and down repeatedly.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Dynamic Chest Stretch)

• The target is the upper body.

• Stand with your hands together, your arms are extended in front of you.

• This is your starting position.

• Keep your arms straight and quickly swing your arms back and forth as much as possible, similar to an exaggerated clapping motion.

• Do it again 5-10 times.

Rest for 30 seconds

DAY 5

Warm-up

• Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds (Torso Elevated Pushup)

• The target is the upper body.

• Upper body pushups are a great way to make pushups easier without penalizing your knees and ankles.

• Use a chair, bench, or bar at a comfortable height to provide the lever to activate your front core.

• Concentrate on keeping your lower back from sagging as you would on a board while applying thrust with your shoulders or chest (depending on which part of your body you want to exercise).

• Extend your grip to further activate your selections.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Plank Tap)

• The target is the upper body.

• Start with a variation of the board with your feet slightly wider than your hips for stability.

• Your torso needs to be stable, place your right hand on your left shoulder and then your right hand back on the mat.

• Place your left hand on your shoulder and place it back on the mat.

• To modify put your knees on the mat.

• Continue to hit your back alternately for one minute maintain good form.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Negative Push Up)

• The target is the upper body.

• Be in a push-up position, slowly lower yourself to the floor until your chest touches the floor.

• Next, lower your knees and go up again, starting with your torso and then your legs.

• It is a great exercise for improving your biceps and shoulders.

Rest for 30 seconds

Workout no. 4 for 30 seconds (No Arm Pushup)

• The target is the upper body.

• Your elbows should be on the ground.

• Your hands should be folded and placed on the floor in front of you.

• Now start the push-up by activating your chest/ back.

• It should be more difficult than a normal push-up but literally works your chest and back muscles.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Torso Elevated Pushup)

• The target is the upper body.

• Upper body pushups are a great way to make pushups easier without penalizing your knees and ankles.

• Use a chair, bench, or bar at a comfortable height to provide the lever to activate your front core.

• Concentrate on keeping your lower back from sagging as you would on a board while applying thrust with your shoulders or chest (depending on which part of your body you want to exercise).

• Extend your grip to further activate your selections.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Plank Tap)

• The target is the upper body.

• Start with a variation of the board with your feet slightly wider than your hips for stability.

• Your torso needs to be stable, place your right hand on your left shoulder and then your right hand back on the mat.

• Place your left hand on your shoulder and place it back on the mat.

• To modify put your knees on the mat.

• Continue to hit your back alternately for one minute maintain good form.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Negative Push Up)

• The target is the upper body.

• Be in a push-up position, slowly lower yourself to the floor until your chest touches the floor.

• Next, lower your knees and go up again, starting with your torso and then your legs.

• It is a great exercise for improving your biceps and shoulders.

Rest for 30 seconds

Workout no. 8 for 30 seconds (No Arm Pushup)

• The target is the upper body.

• Your elbows should be on the ground.

• Your hands should be folded and placed on the floor in front of you.

• Now start the push-up by activating your chest/ back.

• It should be more difficult than a normal push-up but literally works your chest and back muscles.

DAY 6

Warm-up

• Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds (Archer Lunges)

• The target is the upper body.

• This exercise is very good.

• It is good for the shoulders and chest.

• You will be a real archer.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Plank Tap)

• The target is the upper body.

• Start with a variation of the board with your feet slightly wider than your hips for stability.

• Your torso needs to be stable, place your right hand on your left shoulder and then your right hand back on the mat.

• Place your left hand on your shoulder and place it back on the mat.

• To modify put your knees on the mat.

• Continue to hit your back alternately for one minute maintain good form.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Negative Pushup)

• The target is the upper body.

• Be in a push-up position, slowly lower yourself to the floor until your chest touches the floor.

• Next, lower your knees and go up again, starting with your torso and then your legs.

• It is a great exercise for improving your biceps and shoulders.

Rest for 30 seconds

Workout no. 4 for 30 seconds (No Arm Pushup)

• The target is the upper body.

• Your elbows should be on the ground.

• Your hands should be folded and placed on the floor in front of you.

• Now start the push-up by activating your chest/ back.

• It should be more difficult than a normal push-up but literally works your chest and back muscles.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Doorway Row)

• The target is the upper body.

• With the doorway series, you can train your upper back with no equipment.

• If you do it with one arm, it is not easy to exercise, but if you hold on to the two handles of your door and use two arms, it is relatively easy.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Plank Tap)

• The target is the upper body.

• Start with a variation of the board with your feet slightly wider than your hips for stability.

• Your torso needs to be stable, place your right hand on your left shoulder and then your right hand back on the mat.

• Place your left hand on your shoulder and place it back on the mat.

• To modify put your knees on the mat.

• Continue to hit your back alternately for one minute maintain good form.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Negative Pushup)

• The target is the upper body.

• Be in a push-up position, slowly lower yourself to the floor until your chest touches the floor.

• Next, lower your knees and go up again, starting with your torso and then your legs.

• It is a great exercise for improving your biceps and shoulders.

Rest for 30 seconds

Workout no. 8 for 30 seconds (No Arm Pushup)

• The target is the upper body.

• Your elbows should be on the ground.

• Your hands should be folded and placed on the floor in front of you.

• Now start the push-up by activating your chest/ back.

• It should be more difficult than a normal push-up but literally works your chest and back muscles.

DAY 7

Warm-up

• Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds (Plank Tap)

• The target is the upper body.

• Start with a variation of the board with your feet slightly wider than your hips for stability.

• Your torso needs to be stable, place your right hand on your left shoulder and then your right hand back on the mat.

• Place your left hand on your shoulder and place it back on the mat.

• To modify put your knees on the mat.

• Continue to hit your back alternately for one minute maintain good form.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Doorway Row)

• The target is the upper body.

• With the doorway series, you can train your upper back with no equipment.

• If you do it with one arm, it is not easy to exercise, but if you hold on to the two handles of your door and use two arms, it is relatively easy.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Elbows Back)

• The target is the upper body.

• Stand up straight.

• Put both your hands on your lower back, fingers down, and elbows out.

• Next, gently pull your elbows back, aiming to touch them.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Standard Pushup)

• The target is the upper body.

• The push-up is the most popular bodyweight exercise for getting strong arms, chest, and shoulders.

• Depending on how far you place your arms, how low you go, and how you hold your hands, there are many variations that target different muscles on the body.

• Because push-ups are easy to do, are also effective, target multiple muscle groups, and require no equipment.

• I advise you to add them to your training whether you are a beginner or more experienced.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Triceps Bench Dip)

• The target is the upper body.

• You will need a bench for this exercise.

• Sit on the bench with your hands on the edges.

• Now hold the edge with your hands and move your hips forward.

• Bend your arms and knees and lower your body until your back touches the bench.

• Do not lean too far forward.

• Then move your body up.

• Move your body up and down.

• You can put your legs slightly forward to make the exercise a little more difficult.

• For the next level, straighten your legs and place your body weight on your heels.

• Move up and down repeatedly.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Doorway Row)

• The target is the upper body.

• With the doorway series, you can train your upper back with no equipment.

• If you do it with one arm, it is not easy to exercise, but if you hold on to the two handles of your door and use two arms, it is relatively easy.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Archer Lunges)

• The target is the upper body.

• This exercise is very good.

• It is good for the shoulders and chest.

• You will be a real archer.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Elbows Back)

• The target is the upper body.

• Stand up straight.

• Put both your hands on your lower back, fingers down, and elbows out.

• Next, gently pull your elbows back, aiming to touch them.

Rest for 30 seconds

Workout no. 9 for 30 seconds (Standard Pushup)

• The target is the upper body.

• The push-up is the most popular bodyweight exercise for getting strong arms, chest, and shoulders.

• Depending on how far you place your arms, how low you go, and how you hold your hands, there are many variations that target different muscles on the body.

• Because push-ups are easy to do, are also effective, target multiple muscle groups, and require no equipment.

• I advise you to add them to your training whether you are a beginner or more experienced.

Rest for 30 seconds

Workout no. 10 for 30 seconds (Triceps Bench Dip)

• The target is the upper body.

• You will need a bench for this exercise.

• Sit on the bench with your hands on the edges.

• Now hold the edge with your hands and move your hips forward.

• Bend your arms and knees and lower your body until your back touches the bench.

• Do not lean too far forward.

• Then move your body up.

• Move your body up and down.

• You can put your legs slightly forward to make the exercise a little more difficult.

• For the next level, straighten your legs and place your body weight on your heels.

• Move up and down repeatedly.

WEEK 2

DAY 8

Warm-up

• Jumping jacks for 1 minute.

Workout no. 1 for 30 second (Standard Pushup)

• The target is the upper body.

• The push-up is the most popular bodyweight exercise for getting strong arms, chest, and shoulders.

• Depending on how far you place your arms, how low you go, and how you hold your hands, there are many variations that target different muscles on the body.

• Because push-ups are easy to do, are also effective, target multiple muscle groups, and require no equipment.

• I advise you to add them to your training whether you are a beginner or more experienced.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Plank Tap)

• The target is the upper body.

• Start with a variation of the board with your feet slightly wider than your hips for stability.

• Your torso needs to be stable, place your right hand on your left shoulder and then your right hand back on the mat.

• Place your left hand on your shoulder and place it back on the mat.

• To modify put your knees on the mat.

• Continue to hit your back alternately for one minute maintain good form.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Negative Push Up)

• The target is the upper body.

• Be in a push-up position, slowly lower yourself to the floor until your chest touches the floor.

• Next, lower your knees and go up again, starting with your torso and then your legs.

• It is a great exercise for improving your biceps and shoulders.

Rest for 30 seconds

Workout no. 4 for 30 seconds (No Arm Pushup)

• The target is the upper body.

• Your elbows should be on the ground.

• Your hands should be folded and placed on the floor in front of you.

• Now start the push-up by activating your chest/ back.

• It should be more difficult than a normal push-up but literally works your chest and back muscles.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Torso Elevated Pushup)

• The target is the upper body.

• Upper body pushups are a great way to make pushups easier without penalizing your knees and ankles.

• Use a chair, bench, or bar at a comfortable height to provide the lever to activate your front core.

• Concentrate on keeping your lower back from sagging as you would on a board while applying thrust with your shoulders or chest (depending on which part of your body you want to exercise).

• Extend your grip to further activate your selections.

Rest for 30 seconds

Workout no. 6 for 30 second (Standard Pushup)

• The target is the upper body.

• The push-up is the most popular bodyweight exercise for getting strong arms, chest, and shoulders.

• Depending on how far you place your arms, how low you go, and how you hold your hands, there are many variations that target different muscles on the body.

• Because push-ups are easy to do, are also effective, target multiple muscle groups, and require no equipment.

• I advise you to add them to your training whether you are a beginner or more experienced.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Plank Tap)

• The target is the upper body.

• Start with a variation of the board with your feet slightly wider than your hips for stability.

• Your torso needs to be stable, place your right hand on your left shoulder and then your right hand back on the mat.

• Place your left hand on your shoulder and place it back on the mat.

• To modify put your knees on the mat.

• Continue to hit your back alternately for one minute maintain good form.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Negative Push Up)

• The target is the upper body.

• Be in a push-up position, slowly lower yourself to the floor until your chest touches the floor.

• Next, lower your knees and go up again, starting with your torso and then your legs.

• It is a great exercise for improving your biceps and shoulders.

Rest for 30 seconds

Workout no. 9 for 30 seconds (No Arm Pushup)

• The target is the upper body.

• Your elbows should be on the ground.

• Your hands should be folded and placed on the floor in front of you.

• Now start the push-up by activating your chest/ back.

• It should be more difficult than a normal push-up but literally works your chest and back muscles.

Rest for 30 seconds

Workout no. 10 for 30 seconds (Torso Elevated Pushup)

• The target is the upper body.

• Upper body pushups are a great way to make pushups easier without penalizing your knees and ankles.

• Use a chair, bench, or bar at a comfortable height to provide the lever to activate your front core.

• Concentrate on keeping your lower back from sagging as you would on a board while applying thrust with your shoulders or chest (depending on which part of your body you want to exercise).

• Extend your grip to further activate your selections.

DAY 9

Warm-up

• Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds (Dynamic Chest Stretch)

• The target is the upper body.

• Stand with your hands together, your arms are extended in front of you.

• This is your starting position.

• Keep your arms straight and quickly swing your arms back and forth as much as possible, similar to an exaggerated clapping motion.

• Do it again 5-10 times.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Torso Elevated Pushup)

• The target is the upper body.

• Upper body pushups are a great way to make pushups easier without penalizing your knees and ankles.

• Use a chair, bench, or bar at a comfortable height to provide the lever to activate your front core.

• Concentrate on keeping your lower back from sagging as you would on a board while applying thrust with your shoulders or chest (depending on which part of your body you want to exercise).

• Extend your grip to further activate your selections.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Plank Tap)

• The target is the upper body.

• Start with a variation of the board with your feet slightly wider than your hips for stability.

• Your torso needs to be stable, place your right hand on your left shoulder and then your right hand back on the mat.

• Place your left hand on your shoulder and place it back on the mat.

• To modify put your knees on the mat.

• Continue to hit your back alternately for one minute maintain good form.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Negative Push Up)

• The target is the upper body.

• Be in a push-up position, slowly lower yourself to the floor until your chest touches the floor.

• Next, lower your knees and go up again, starting with your torso and then your legs.

• It is a great exercise for improving your biceps and shoulders.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Triceps Bench Dip)

• The target is the upper body.

• You will need a bench for this exercise.

• Sit on the bench with your hands on the edges.

• Now hold the edge with your hands and move your hips forward.

• Bend your arms and knees and lower your body until your back touches the bench.

• Do not lean too far forward.

• Then move your body up.

• Move your body up and down.

• You can put your legs slightly forward to make the exercise a little more difficult.

• For the next level, straighten your legs and place your body weight on your heels.

• Move up and down repeatedly.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Dynamic Chest Stretch)

• The target is the upper body.

• Stand with your hands together, your arms are extended in front of you.

• This is your starting position.

• Keep your arms straight and quickly swing your arms back and forth as much as possible, similar to an exaggerated clapping motion.

• Do it again 5-10 times.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Torso Elevated Pushup)

• The target is the upper body.

• Upper body pushups are a great way to make pushups easier without penalizing your knees and ankles.

• Use a chair, bench, or bar at a comfortable height to provide the lever to activate your front core.

• Concentrate on keeping your lower back from sagging as you would on a board while applying thrust with your shoulders or chest (depending on which part of your body you want to exercise).

• Extend your grip to further activate your selections.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Plank Tap)

• The target is the upper body.

• Start with a variation of the board with your feet slightly wider than your hips for stability.

• Your torso needs to be stable, place your right hand on your left shoulder and then your right hand back on the mat.

• Place your left hand on your shoulder and place it back on the mat.

• To modify put your knees on the mat.

• Continue to hit your back alternately for one minute maintain good form.

Rest for 30 seconds

Workout no. 9 for 30 seconds (Negative Push Up)

• The target is the upper body.

• Be in a push-up position, slowly lower yourself to the floor until your chest touches the floor.

• Next, lower your knees and go up again, starting with your torso and then your legs.

• It is a great exercise for improving your biceps and shoulders.

Rest for 30 seconds

Workout no. 10 for 30 seconds (Triceps Bench Dip)

• The target is the upper body.

• You will need a bench for this exercise.

• Sit on the bench with your hands on the edges.

• Now hold the edge with your hands and move your hips forward.

• Bend your arms and knees and lower your body until your back touches the bench.

• Do not lean too far forward.

• Then move your body up.

• Move your body up and down.

• You can put your legs slightly forward to make the exercise a little more difficult.

• For the next level, straighten your legs and place your body weight on your heels.

• Move up and down repeatedly.

DAY 10

Warm-up

• Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds (No Arm Pushup)

• The target is the upper body.

• Your elbows should be on the ground.

• Your hands should be folded and placed on the floor in front of you.

• Now start the push-up by activating your chest/ back.

• It should be more difficult than a normal push-up but literally works your chest and back muscles.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Doorway Row)

• The target is the upper body.

• With the doorway series, you can train your upper back with no equipment.

• If you do it with one arm, it is not easy to exercise, but if you hold on to the two handles of your door and use two arms, it is relatively easy.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Archer Lunges)

• The target is the upper body.

• This exercise is very good.

• It is good for the shoulders and chest.

• You will be a real archer.

Rest for 30 seconds

Workout no. 4 for 30 second (Standard Pushup)

• The target is the upper body.

• The push-up is the most popular bodyweight exercise for getting strong arms, chest, and shoulders.

• Depending on how far you place your arms, how low you go, and how you hold your hands, there are many variations that target different muscles on the body.

• Because push-ups are easy to do, are also effective, target multiple muscle groups, and require no equipment.

• I advise you to add them to your training whether you are a beginner or more experienced.

Rest for 30 seconds

Workout no. 5 for 30 seconds (No Arm Pushup)

• The target is the upper body.

• Your elbows should be on the ground.

• Your hands should be folded and placed on the floor in front of you.

• Now start the push-up by activating your chest/ back.

• It should be more difficult than a normal push-up but literally works your chest and back muscles.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Negative Push Up)

• The target is the upper body.

• Be in a push-up position, slowly lower yourself to the floor until your chest touches the floor.

• Next, lower your knees and go up again, starting with your torso and then your legs.

• It is a great exercise for improving your biceps and shoulders.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Plank Tap)

• The target is the upper body.

• Start with a variation of the board with your feet slightly wider than your hips for stability.

• Your torso needs to be stable, place your right hand on your left shoulder and then your right hand back on the mat.

• Place your left hand on your shoulder and place it back on the mat.

• To modify put your knees on the mat.

• Continue to hit your back alternately for one minute maintain good form.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Torso Elevated Pushup)

• The target is the upper body.

• Upper body pushups are a great way to make pushups easier without penalizing your knees and ankles.

• Use a chair, bench, or bar at a comfortable height to provide the lever to activate your front core.

• Concentrate on keeping your lower back from sagging as you would on a board while applying thrust with your shoulders or chest (depending on which part of your body you want to exercise).

• Extend your grip to further activate your selections.

Rest for 30 seconds

Workout no. 9 for 30 seconds (Dynamic Chest Stretch)

• The target is the upper body.

• Stand with your hands together, your arms are extended in front of you.

• This is your starting position.

• Keep your arms straight and quickly swing your arms back and forth as much as possible, similar to an exaggerated clapping motion.

• Do it again 5-10 times.

Rest for 30 seconds

Workout no. 10 for 30 seconds (Triceps Bench Dip)

• The target is the upper body.

• You will need a bench for this exercise.

• Sit on the bench with your hands on the edges.

• Now hold the edge with your hands and move your hips forward.

• Bend your arms and knees and lower your body until your back touches the bench.

• Do not lean too far forward.

• Then move your body up.

• Move your body up and down.

• You can put your legs slightly forward to make the exercise a little more difficult.

• For the next level, straighten your legs and place your body weight on your heels.

• Move up and down repeatedly.

DAY 11

Warm-up

• Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds (Stretch Walk)

• The target is the upper body.

• Stretch Walk pushup is a push-up for beginners and advanced.

• This will improve the muscles of the chest and upper back.

• It is not really a pushup.

• Start with your body in a normal push-up position, then move your hands forward one step at a time.

• Your body will automatically lower as you do this.

• Next, bring your hand's step by step towards yourself as you move your body upward.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Full Bridge)

• The target is the upper body.

• Lead and let your fingers point to the toes.

• Raise your hips while curving your back, continually squeezing your glutes, leg muscles, and abdomen.

• Push yourself across the shoulders, making sure your body is well stretched.

• Take a deep breath and hold on for a second, then go back down to the ground.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Brock Drill)

• This is a great exercise for beginners and advanced stages.

• It focuses on the shoulders and triceps.

• What you need is a small medicine ball or exercise ball.

• Be in the traditional pushups position with one hand on the ball.

• You will rise up when switching hands.

• This requires a lot of coordination as you have to change hands in the air.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Isometric Pushup)

• The target is the upper body.

• When you do isometric pushups, you don't lift your body completely off the floor.

• Start with regular pushups.

• Once you are in the middle, keep your body in this position for as long as possible.

• Do not lift or move your body down once you have reached this position.

• This is a great way to check how long you can get stuck in the middle of a regular pushup cycle.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Stretch Walk)

• The target is the upper body.

• Stretch walk pushup is a medium pushup for beginners.

• This will improve the muscles of the chest and upper back.

• Begin with your body in a normal pushup position, then move your hands forward one step at a time.

• Your body will automatically lower as you do this.

• Next, step by step, bring your hands toward to as you move your body upwards.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Stretch Walk)

• The target is the upper body.

• Stretch walk pushup is a medium pushup for beginners.

• This will improve the muscles of the chest and upper back.

• Begin with your body in a normal pushup position, then move your hands forward one step at a time.

• Your body will automatically lower as you do this.

• Next, step by step, bring your hands toward to as you move your body upwards.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Full Bridge)

• The target is the upper body.

• Lead and let your fingers point to the toes.

• Raise your hips while curving your back, continually squeezing your glutes, leg muscles, and abdomen.

• Push yourself across the shoulders, making sure your body is well stretched.

• Take a deep breath and hold on for a second, then go back down to the ground.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Brock Drill)

• This is a great exercise for beginners and advanced stages.

• It focuses on the shoulders and triceps.

• What you need is a small medicine ball or exercise ball.

• Be in the traditional pushups position with one hand on the ball.

• You will rise up when switching hands.

• This requires a lot of coordination as you have to change hands in the air.

Rest for 30 seconds

Workout no. 9 for 30 seconds (Isometric Pushup)

• The target is the upper body.

• When you do isometric pushups, you don't lift your body completely off the floor.

• Start with regular pushups.

• Once you are in the middle, keep your body in this position for as long as possible.

• Do not lift or move your body down once you have reached this position.

• This is a great way to check how long you can get stuck in the middle of a regular pushup cycle.

Rest for 30 seconds

Workout no. 10 for 30 seconds (No Arm Pushup)

• The target is the upper body.

• Your elbows should be on the ground.

• Your hands should be folded and placed on the floor in front of you.

• Now start the push-up by activating your chest/ back.

• It should be more difficult than a normal push-up but literally works your chest and back muscles.

DAY 12

Warm-up

• Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds (Arm Leg Raises)

• The target is the upper body.

• Arm leg raises challenges your core and helps to develop better balance stability.

• Exhale as you extend the opposite arm and leg and inhale as you relax.

• Keep your head upright and expect to exercise your neck and upper shoulder muscles as well.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Cobra Triceps Extension)

• The target is the upper body.

• The exercise is very like the pushup.

• Begin by getting into the normal pushup position.

• Bend your elbows and move your hands back so they are next to your chest.

• Now push your body up and down with your knees touching the ground.

• Concentrate on the triceps.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Spiderman Pushups)

• The target is the upper body.

• This is an intermediate Swedish gymnastics exercise that works the chest, shoulders, and core.

• Begin in a traditional pushup position.

• As you push down, bend one leg so that it is lifted next to your chest.

• Go back to starting position and repeat.

• Alternate legs in each direction down.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Staggered Pushups)

• The target is the upper body.

• The staggered is exactly the same as a normal pushup, in which one hand is alternately placed in front of the other.

• In this position, lower and rise like a normal pushup.

• It is ideal for improving the strength of the triceps, chest, and shoulders.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Side to side Pushups)

• The target is the upper body.

• The side-to-side pushup is a variation that targets your triceps with an alternate target on your chest and shoulder muscles.

• Assumes a typical pushup position.

• Now bend your elbows and lower your torso toward the ground while leaning to the left.

• Now push yourself up again and make sure your left arm is supporting most of the weight and your right arm is only serving to stabilize it.

• Return to your starting position.

• Pull down again, this time at an angle to the right.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Arm Leg Raises)

• The target is the upper body.

• Arm leg raises challenges your core and helps to develop better balance stability.

• Exhale as you extend the opposite arm and leg and inhale as you relax.

• Keep your head upright and expect to exercise your neck and upper shoulder muscles as well.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Cobra Triceps Extension)

• The target is the upper body.

• The exercise is very like the pushup.

• Begin by getting into the normal pushup position.

• Bend your elbows and move your hands back so they are next to your chest.

• Now push your body up and down with your knees touching the ground.

• Concentrate on the triceps.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Spiderman Pushups)

• The target is the upper body.

• This is an intermediate Swedish gymnastics exercise that works the chest, shoulders, and core.

• Begin in a traditional pushup position.

• As you push down, bend one leg so that it is lifted next to your chest.

• Go back to starting position and repeat.

• Alternate legs in each direction down.

Rest for 30 seconds

Workout no. 9 for 30 seconds (Staggered Pushups)

• The target is the upper body.

• The staggered is exactly the same as a normal pushup, in which one hand is alternately placed in front of the other.

• In this position, lower and rise like a normal pushup.

• It is ideal for improving the strength of the triceps, chest, and shoulders.

Rest for 30 seconds

Workout no. 10 for 30 seconds (Side to side Pushups)

• The target is the upper body.

• The side-to-side pushup is a variation that targets your triceps with an alternate target on your chest and shoulder muscles.

• Assumes a typical pushup position.

• Now bend your elbows and lower your torso toward the ground while leaning to the left.

• Now push yourself up again and make sure your left arm is supporting most of the weight and your right arm is only serving to stabilize it.

• Return to your starting position.

• Pull down again, this time at an angle to the right.

DAY 13

Warm-up

• Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds (Staggered Pushups)

• The target is the upper body.

• The staggered is exactly the same as a normal pushup, in which one hand is alternately placed in front of the other.

• In this position, lower and rise like a normal pushup.

• It is ideal for improving the strength of the triceps, chest, and shoulders.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Side to side Pushups)

• The target is the upper body.

• The side-to-side pushup is a variation that targets your triceps with an alternate target on your chest and shoulder muscles.

• Assumes a typical pushup position.

• Now bend your elbows and lower your torso toward the ground while leaning to the left.

• Now push yourself up again and make sure your left arm is supporting most of the weight and your right arm is only serving to stabilize it.

• Return to your starting position.

• Pull down again, this time at an angle to the right.

Rest for 30 seconds

Workout no. 3 for 30 seconds (No Arm Pushup)

• The target is the upper body.

• Your elbows should be on the ground.

• Your hands should be folded and placed on the floor in front of you.

• Now start the push-up by activating your chest/ back.

• It should be more difficult than a normal push-up but literally works your chest and back muscles.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Full Bridge)

• The target is the upper body.

• Lead and let your fingers point to the toes.

• Raise your hips while curving your back, continually squeezing your glutes, leg muscles, and abdomen.

• Push yourself across the shoulders, making sure your body is well stretched.

• Take a deep breath and hold on for a second, then go back down to the ground.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Brock Drill)

• This is a great exercise for beginners and advanced stages.

• It focuses on the shoulders and triceps.

• What you need is a small medicine ball or exercise ball.

• Be in the traditional pushups position with one hand on the ball.

• You will rise up when switching hands.

• This requires a lot of coordination as you have to change hands in the air.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Isometric Pushup)

• The target is the upper body.

• When you do isometric pushups, you don't lift your body completely off the floor.

• Start with regular pushups.

• Once you are in the middle, keep your body in this position for as long as possible.

• Do not lift or move your body down once you have reached this position.

• This is a great way to check how long you can get stuck in the middle of a regular pushup cycle.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Staggered Pushups)

• The target is the upper body.

• The staggered is exactly the same as a normal pushup, in which one hand is alternately placed in front of the other.

• In this position, lower and rise like a normal pushup.

• It is ideal for improving the strength of the triceps, chest, and shoulders.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Side to side Pushups)

• The target is the upper body.

• The side-to-side pushup is a variation that targets your triceps with an alternate target on your chest and shoulder muscles.

• Assumes a typical pushup position.

• Now bend your elbows and lower your torso toward the ground while leaning to the left.

• Now push yourself up again and make sure your left arm is supporting most of the weight and your right arm is only serving to stabilize it.

• Return to your starting position.

• Pull down again, this time at an angle to the right.

Rest for 30 seconds

Workout no. 9 for 30 seconds (No Arm Pushup)

• The target is the upper body.

• Your elbows should be on the ground.

• Your hands should be folded and placed on the floor in front of you.

• Now start the push-up by activating your chest/ back.

• It should be more difficult than a normal push-up but literally works your chest and back muscles.

Rest for 30 seconds

Workout no. 10 for 30 seconds (Full Bridge)

• The target is the upper body.

• Lead and let your fingers point to the toes.

• Raise your hips while curving your back, continually squeezing your glutes, leg muscles, and abdomen.

• Push yourself across the shoulders, making sure your body is well stretched.

• Take a deep breath and hold on for a second, then go back down to the ground.

Rest for 30 seconds

Workout no. 11 for 30 seconds (Brock Drill)

• This is a great exercise for beginners and advanced stages.

• It focuses on the shoulders and triceps.

• What you need is a small medicine ball or exercise ball.

• Be in the traditional pushups position with one hand on the ball.

• You will rise up when switching hands.

• This requires a lot of coordination as you have to change hands in the air.

Rest for 30 seconds

Workout no. 12 for 30 seconds (Isometric Pushup)

• The target is the upper body.

• When you do isometric pushups, you don't lift your body completely off the floor.

• Start with regular pushups.

• Once you are in the middle, keep your body in this position for as long as possible.

• Do not lift or move your body down once you have reached this position.

• This is a great way to check how long you can get stuck in the middle of a regular pushup cycle.

DAY 14

Warm-up

• Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds (Power Push-Up)

• The target is the upper body.

• A similar version of the pushup.

• Good for generating explosive thrust.

• Raise your torso to a position that is wider than shoulder-width.

• Push your hands along the ground and jump into the air keeping your feet on the ground.

• Hold on, on the way down.

• Maintaining control of your body during this movement.

• Stop about 1-2 inches above the ground.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Brock Drill)

• This is a great exercise for beginners and advanced stages.

• It focuses on the shoulders and triceps.

• What you need is a small medicine ball or exercise ball.

• Be in the traditional pushups position with one hand on the ball.

• You will rise up when switching hands.

• This requires a lot of coordination as you have to change hands in the air.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Stretch Walk)

• The target is the upper body.

• Stretch walk pushup is a medium pushup for beginners.

• This will improve the muscles of the chest and upper back.

• Begin with your body in a normal pushup position, then move your hands forward one step at a time.

• Your body will automatically lower as you do this.

• Next, step by step, bring your hands toward to as you move your body upwards.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Cobra Triceps Extension)

• The target is the upper body.

• The exercise is very like the pushup.

• Begin by getting into the normal pushup position.

• Bend your elbows and move your hands back so they are next to your chest.

• Now push your body up and down with your knees touching the ground.

• Concentrate on the triceps.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Staggered Pushups)

• The target is the upper body.

• The staggered is exactly the same as a normal pushup, in which one hand is alternately placed in front of the other.

• In this position, lower and rise like a normal pushup.

• It is ideal for improving the strength of the triceps, chest, and shoulders.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Power Push-Up)

• The target is the upper body.

• A similar version of the pushup.

• Good for generating explosive thrust.

• Raise your torso to a position that is wider than shoulder-width.

• Push your hands along the ground and jump into the air keeping your feet on the ground.

• Hold on, on the way down.

• Maintaining control of your body during this movement.

• Stop about 1-2 inches above the ground.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Spiderman Pushups)

• The target is the upper body.

• This is an intermediate Swedish gymnastics exercise that works the chest, shoulders, and core.

• Begin in a traditional pushup position.

• As you push down, bend one leg so that it is lifted next to your chest.

• Go back to starting position and repeat.

• Alternate legs in each direction down.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Brock Drill)

• This is a great exercise for beginners and advanced stages.

• It focuses on the shoulders and triceps.

• What you need is a small medicine ball or exercise ball.

• Be in the traditional pushups position with one hand on the ball.

• You will rise up when switching hands.

• This requires a lot of coordination as you have to change hands in the air.

Rest for 30 seconds

Workout no. 9 for 30 seconds (Stretch Walk)

• The target is the upper body.

• Stretch walk pushup is a medium pushup for beginners.

• This will improve the muscles of the chest and upper back.

• Begin with your body in a normal pushup position, then move your hands forward one step at a time.

• Your body will automatically lower as you do this.

• Next, step by step, bring your hands toward to as you move your body upwards.

Rest for 30 seconds

Workout no. 10 for 30 seconds (Cobra Triceps Extension)

• The target is the upper body.

• The exercise is very like the pushup.

• Begin by getting into the normal pushup position.

• Bend your elbows and move your hands back so they are next to your chest.

• Now push your body up and down with your knees touching the ground.

• Concentrate on the triceps.

Rest for 30 seconds

Workout no. 11 for 30 seconds (Staggered Pushups)

• The target is the upper body.

• The staggered is exactly the same as a normal pushup, in which one hand is alternately placed in front of the other.

• In this position, lower and rise like a normal pushup.

• It is ideal for improving the strength of the triceps, chest, and shoulders.

Rest for 30 seconds

Workout no. 12 for 30 seconds (Power Pushup)

• The target is the upper body.

• A similar version of the pushup.

• Good for generating explosive thrust.

• Raise your torso to a position that is wider than shoulder-width.

• Push your hands along the ground and jump into the air keeping your feet on the ground.

• Hold on, on the way down.

• Maintaining control of your body during this movement.

• Stop about 1-2 inches above the ground.

WEEK 3

DAY 15

Warm-up

• Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds (Spiderman Pushups)

• The target is the upper body.

• This is an intermediate Swedish gymnastics exercise that works the chest, shoulders, and core.

• Begin in a traditional pushup position.

• As you push down, bend one leg so that it is lifted next to your chest.

• Go back to starting position and repeat.

• Alternate legs in each direction down.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Isometric Pushup)

• The target is the upper body.

• When you do isometric pushups, you don't lift your body completely off the floor.

• Start with regular pushups.

• Once you are in the middle, keep your body in this position for as long as possible.

• Do not lift or move your body down once you have reached this position.

• This is a great way to check how long you can get stuck in the middle of a regular pushup cycle.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Arm Leg Raises)

• The target is the upper body.

• Arm leg raises challenges your core and helps to develop better balance stability.

• Exhale as you extend the opposite arm and leg and inhale as you relax.

• Keep your head upright and expect to exercise your neck and upper shoulder muscles as well.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Spiderman Pushups)

• The target is the upper body.

• This is an intermediate Swedish gymnastics exercise that works the chest, shoulders, and core.

• Begin in a traditional pushup position.

• As you push down, bend one leg so that it is lifted next to your chest.

• Go back to starting position and repeat.

• Alternate legs in each direction down.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Side to side Pushups)

• The target is the upper body.

• The side-to-side pushup is a variation that targets your triceps with an alternate target on your chest and shoulder muscles.

• Assumes a typical pushup position.

• Now bend your elbows and lower your torso toward the ground while leaning to the left.

• Now push yourself up again and make sure your left arm is supporting most of the weight and your right arm is only serving to stabilize it.

• Return to your starting position.

• Pull down again, this time at an angle to the right.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Dive Bomber Pushup)

• The target is the upper body.

• For this particular type of pushup, you want to keep your feet slightly open.

• Now bring the head of the body down first and then up.

• You should move your body like a wave.

• Then strengthen your head.

• This ends the pushup cycle.

• Do it again.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Side to side Pushups)

• The target is the upper body.

• The side-to-side pushup is a variation that targets your triceps with an alternate target on your chest and shoulder muscles.

• Assumes a typical pushup position.

• Now bend your elbows and lower your torso toward the ground while leaning to the left.

• Now push yourself up again and make sure your left arm is supporting most of the weight and your right arm is only serving to stabilize it.

• Return to your starting position.

• Pull down again, this time at an angle to the right.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Isometric Pushup)

• The target is the upper body.

• When you do isometric pushups, you don't lift your body completely off the floor.

• Start with regular pushups.

• Once you are in the middle, keep your body in this position for as long as possible.

• Do not lift or move your body down once you have reached this position.

• This is a great way to check how long you can get stuck in the middle of a regular pushup cycle.

Rest for 30 seconds

Workout no. 9 for 30 seconds (Arm Leg Raises)

• The target is the upper body.

• Arm leg raises challenges your core and helps to develop better balance stability.

• Exhale as you extend the opposite arm and leg and inhale as you relax.

• Keep your head upright and expect to exercise your neck and upper shoulder muscles as well.

Rest for 30 seconds

Workout no. 10 for 30 seconds (Spiderman Pushups)

• The target is the upper body.

• This is an intermediate Swedish gymnastics exercise that works the chest, shoulders, and core.

• Begin in a traditional pushup position.

• As you push down, bend one leg so that it is lifted next to your chest.

• Go back to starting position and repeat.

• Alternate legs in each direction down.

Rest for 30 seconds

Workout no. 11 for 30 seconds (Side to side Pushups)

• The target is the upper body.

• This is an intermediate Swedish gymnastics exercise that works the chest, shoulders, and core.

• Begin in a traditional pushup position.

• As you push down, bend one leg so that it is lifted next to your chest.

• Go back to starting position and repeat.

• Alternate legs in each direction down.

Rest for 30 seconds

Workout no. 12 for 30 seconds (Diver Bomber Pushup)

• The target is the upper body.

• For this particular type of pushup, you want to keep your feet slightly open.

• Now bring the head of the body down first and then up.

• You should move your body like a wave.

• Then strengthen your head.

• This ends the pushup cycle.

• Do it again.

DAY 16

Warm-up

• Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds (Full Bridge)

• The target is the upper body.

• Lead and let your fingers point to the toes.

• Raise your hips while curving your back, continually squeezing your glutes, leg muscles, and abdomen.

• Push yourself across the shoulders, making sure your body is well stretched.

• Take a deep breath and hold on for a second, then go back down to the ground.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Side to side Pushups)

• The target is the upper body.

• This is an intermediate Swedish gymnastics exercise that works the chest, shoulders, and core.

• Begin in a traditional pushup position.

• As you push down, bend one leg so that it is lifted next to your chest.

• Go back to starting position and repeat.

• Alternate legs in each direction down.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Staggered Pushups)

• The target is the upper body.

• The staggered is exactly the same as a normal pushup, in which one hand is alternately placed in front of the other.

• In this position, lower and rise like a normal pushup.

• It is ideal for improving the strength of the triceps, chest, and shoulders.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Spiderman Pushups)

• The target is the upper body.

• This is an intermediate Swedish gymnastics exercise that works the chest, shoulders, and core.

• Begin in a traditional pushup position.

• As you push down, bend one leg so that it is lifted next to your chest.

• Go back to starting position and repeat.

• Alternate legs in each direction down.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Cobra Triceps Extension)

• The target is the upper body.

• The exercise is very like the pushup.

• Begin by getting into the normal pushup position.

• Bend your elbows and move your hands back so they are next to your chest.

• Now push your body up and down with your knees touching the ground.

• Concentrate on the triceps.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Brock Drill)

• This is a great exercise for beginners and advanced stages.

• It focuses on the shoulders and triceps.

• What you need is a small medicine ball or exercise ball.

• Be in the traditional pushups position with one hand on the ball.

• You will rise up when switching hands.

• This requires a lot of coordination as you have to change hands in the air.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Side to side Pushups)

• The target is the upper body.

• This is an intermediate Swedish gymnastics exercise that works the chest, shoulders, and core.

• Begin in a traditional pushup position.

• As you push down, bend one leg so that it is lifted next to your chest.

• Go back to starting position and repeat.

• Alternate legs in each direction down.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Staggered Pushups)

• The target is the upper body.

• The staggered is exactly the same as a normal pushup, in which one hand is alternately placed in front of the other.

• In this position, lower and rise like a normal pushup.

• It is ideal for improving the strength of the triceps, chest, and shoulders.

Rest for 30 seconds

Workout no. 9 for 30 seconds (Spiderman Pushups)

• The target is the upper body.

• This is an intermediate Swedish gymnastics exercise that works the chest, shoulders, and core.

• Begin in a traditional pushup position.

• As you push down, bend one leg so that it is lifted next to your chest.

• Go back to starting position and repeat.

• Alternate legs in each direction down.

Rest for 30 seconds

Workout no. 10 for 30 seconds (Cobra Triceps Extension)

• The target is the upper body.

• The exercise is very like the pushup.

• Begin by getting into the normal pushup position.

• Bend your elbows and move your hands back so they are next to your chest.

• Now push your body up and down with your knees touching the ground.

• Concentrate on the triceps.

Rest for 30 seconds

Workout no. 11 for 30 seconds (Stretch Walk)

• The target is the upper body.

• Stretch walk pushup is a medium pushup for beginners.

• This will improve the muscles of the chest and upper back.

• Begin with your body in a normal pushup position, then move your hands forward one step at a time.

• Your body will automatically lower as you do this.

• Next, step by step, bring your hands toward to as you move your body upwards.

Rest for 30 seconds

Workout no. 12 for 30 seconds (Isometric Pushup)

• The target is the upper body.

• When you do isometric pushups, you don't lift your body completely off the floor.

• Start with regular pushups.

• Once you are in the middle, keep your body in this position for as long as possible.

• Do not lift or move your body down once you have reached this position.

• This is a great way to check how long you can get stuck in the middle of a regular pushup cycle.

DAY 17

Warm-up

• Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds (Cobra Triceps Extension)

• The target is the upper body.

• The exercise is very like the pushup.

• Begin by getting into the normal pushup position.

• Bend your elbows and move your hands back so they are next to your chest.

• Now push your body up and down with your knees touching the ground.

• Concentrate on the triceps.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Isometric Pushup)

• The target is the upper body.

• When you do isometric pushups, you don't lift your body completely off the floor.

• Start with regular pushups.

• Once you are in the middle, keep your body in this position for as long as possible.

• Do not lift or move your body down once you have reached this position.

• This is a great way to check how long you can get stuck in the middle of a regular pushup cycle.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Stretch Walk)

• The target is the upper body.

• Stretch walk pushup is a medium pushup for beginners.

• This will improve the muscles of the chest and upper back.

• Begin with your body in a normal pushup position, then move your hands forward one step at a time.

• Your body will automatically lower as you do this.

• Next, step by step, bring your hands toward to as you move your body upwards.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Arm Leg Raises)

• The target is the upper body.

• Arm leg raises challenges your core and helps to develop better balance stability.

• Exhale as you extend the opposite arm and leg and inhale as you relax.

• Keep your head upright and expect to exercise your neck and upper shoulder muscles as well.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Cobra Triceps Extension)

• The target is the upper body.

• The exercise is very like the pushup.

• Begin by getting into the normal pushup position.

• Bend your elbows and move your hands back so they are next to your chest.

• Now push your body up and down with your knees touching the ground.

• Concentrate on the triceps.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Spiderman Pushups)

• The target is the upper body.

• This is an intermediate Swedish gymnastics exercise that works the chest, shoulders, and core.

• Begin in a traditional pushup position.

• As you push down, bend one leg so that it is lifted next to your chest.

• Go back to starting position and repeat.

• Alternate legs in each direction down.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Brock Drill)

• This is a great exercise for beginners and advanced stages.

• It focuses on the shoulders and triceps.

• What you need is a small medicine ball or exercise ball.

• Be in the traditional pushups position with one hand on the ball.

• You will rise up when switching hands.

• This requires a lot of coordination as you have to change hands in the air.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Isometric Pushup)

• The target is the upper body.

• When you do isometric pushups, you don't lift your body completely off the floor.

• Start with regular pushups.

• Once you are in the middle, keep your body in this position for as long as possible.

• Do not lift or move your body down once you have reached this position.

• This is a great way to check how long you can get stuck in the middle of a regular pushup cycle.

Rest for 30 seconds

Workout no. 9 for 30 seconds (Stretch Walk)

• The target is the upper body.

• Stretch walk pushup is a medium pushup for beginners.

• This will improve the muscles of the chest and upper back.

• Begin with your body in a normal pushup position, then move your hands forward one step at a time.

• Your body will automatically lower as you do this.

• Next, step by step, bring your hands toward to as you move your body upwards.

Rest for 30 seconds

Workout no. 10 for 30 seconds (Arm Leg Raises)

• The target is the upper body.

• Arm leg raises challenges your core and helps to develop better balance stability.

• Exhale as you extend the opposite arm and leg and inhale as you relax.

• Keep your head upright and expect to exercise your neck and upper shoulder muscles as well.

Rest for 30 seconds

Workout no. 11 for 30 seconds (Cobra Triceps Extension)

• The target is the upper body.

• The exercise is very like the pushup.

• Begin by getting into the normal pushup position.

• Bend your elbows and move your hands back so they are next to your chest.

• Now push your body up and down with your knees touching the ground.

• Concentrate on the triceps.

Rest for 30 seconds

Workout no. 12 for 30 seconds (Spiderman Pushups)

• The target is the upper body.

• This is an intermediate Swedish gymnastics exercise that works the chest, shoulders, and core.

• Begin in a traditional pushup position.

• As you push down, bend one leg so that it is lifted next to your chest.

• Go back to starting position and repeat.

• Alternate legs in each direction down.

DAY 18

Warm-up

• Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds (Isometric Pushup)

• The target is the upper body.

• When you do isometric pushups, you don't lift your body completely off the floor.

• Start with regular pushups.

• Once you are in the middle, keep your body in this position for as long as possible.

• Do not lift or move your body down once you have reached this position.

• This is a great way to check how long you can get stuck in the middle of a regular pushup cycle.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Arm Leg Raises)

• The target is the upper body.

• Arm leg raises challenges your core and helps to develop better balance stability.

• Exhale as you extend the opposite arm and leg and inhale as you relax.

• Keep your head upright and expect to exercise your neck and upper shoulder muscles as well.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Cobra Triceps Extension)

• The target is the upper body.

• The exercise is very like the pushup.

• Begin by getting into the normal pushup position.

• Bend your elbows and move your hands back so they are next to your chest.

• Now push your body up and down with your knees touching the ground.

• Concentrate on the triceps.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Power Pushup)

• The target is the upper body.

• A similar version of the pushup.

• Good for generating explosive thrust.

• Raise your torso to a position that is wider than shoulder-width.

• Push your hands along the ground and jump into the air keeping your feet on the ground.

• Hold on, on the way down.

• Maintaining control of your body during this movement.

• Stop about 1-2 inches above the ground.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Staggered Pushups)

• The target is the upper body.

• The staggered is exactly the same as a normal pushup, in which one hand is alternately placed in front of the other.

• In this position, lower and rise like a normal pushup.

• It is ideal for improving the strength of the triceps, chest, and shoulders.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Side to side Pushups)

• The target is the upper body.

• This is an intermediate Swedish gymnastics exercise that works the chest, shoulders, and core.

• Begin in a traditional pushup position.

• As you push down, bend one leg so that it is lifted next to your chest.

• Go back to starting position and repeat.

• Alternate legs in each direction down.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Stretch Walk)

• The target is the upper body.

• Stretch walk pushup is a medium pushup for beginners.

• This will improve the muscles of the chest and upper back.

• Begin with your body in a normal pushup position, then move your hands forward one step at a time.

• Your body will automatically lower as you do this.

• Next, step by step, bring your hands toward to as you move your body upwards.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Power Pushup)

• The target is the upper body.

• A similar version of the pushup.

• Good for generating explosive thrust.

• Raise your torso to a position that is wider than shoulder-width.

• Push your hands along the ground and jump into the air keeping your feet on the ground.

• Hold on, on the way down.

• Maintaining control of your body during this movement.

• Stop about 1-2 inches above the ground.

Rest for 30 seconds

Workout no. 9 for 30 seconds (Cobra Triceps Extension)

• The target is the upper body.

• The exercise is very like the pushup.

• Begin by getting into the normal pushup position.

• Bend your elbows and move your hands back so they are next to your chest.

• Now push your body up and down with your knees touching the ground.

• Concentrate on the triceps.

Rest for 30 seconds

Workout no. 10 for 30 seconds (Spideman Pushups)

• The target is the upper body.

• This is an intermediate Swedish gymnastics exercise that works the chest, shoulders, and core.

• Begin in a traditional pushup position.

• As you push down, bend one leg so that it is lifted next to your chest.

• Go back to starting position and repeat.

• Alternate legs in each direction down.

Rest for 30 seconds

Workout no. 11 for seconds (Staggered Pushups)

• The target is the upper body.

• The staggered is exactly the same as a normal pushup, in which one hand is alternately placed in front of the other.

• In this position, lower and rise like a normal pushup.

• It is ideal for improving the strength of the triceps, chest, and shoulders.

Rest for 30 seconds

Workout no. 12 for 30 seconds (Side to side Pushups)

• The target is the upper body.

• This is an intermediate Swedish gymnastics exercise that works the chest, shoulders, and core.

• Begin in a traditional pushup position.

• As you push down, bend one leg so that it is lifted next to your chest.

• Go back to starting position and repeat.

• Alternate legs in each direction down.

DAY 19

Warm-up

• Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds (Side to side Pushups)

• The target is the upper body.

• This is an intermediate Swedish gymnastics exercise that works the chest, shoulders, and core.

• Begin in a traditional pushup position.

• As you push down, bend one leg so that it is lifted next to your chest.

• Go back to starting position and repeat.

• Alternate legs in each direction down.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Spiderman Pushups)

• The target is the upper body.

• This is an intermediate Swedish gymnastics exercise that works the chest, shoulders, and core.

• Begin in a traditional pushup position.

• As you push down, bend one leg so that it is lifted next to your chest.

• Go back to starting position and repeat.

• Alternate legs in each direction down.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Staggered Pushups)

• The target is the upper body.

• The staggered is exactly the same as a normal pushup, in which one hand is alternately placed in front of the other.

• In this position, lower and rise like a normal pushup.

• It is ideal for improving the strength of the triceps, chest, and shoulders.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Cobra Triceps Extension)

• The target is the upper body.

• The exercise is very like the pushup.

• Begin by getting into the normal pushup position.

• Bend your elbows and move your hands back so they are next to your chest.

• Now push your body up and down with your knees touching the ground.

• Concentrate on the triceps.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Power Pushup)

• The target is the upper body.

• A similar version of the pushup.

• Good for generating explosive thrust.

• Raise your torso to a position that is wider than shoulder-width.

• Push your hands along the ground and jump into the air keeping your feet on the ground.

• Hold on, on the way down.

• Maintaining control of your body during this movement.

• Stop about 1-2 inches above the ground.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Dive Bomber Pushup)

• The target is the upper body.

• For this particular type of pushup, you want to keep your feet slightly open.

• Now bring the head of the body down first and then up.

• You should move your body like a wave.

• Then strengthen your head.

• This ends the pushup cycle.

• Do it again.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Cobra Triceps Extension)

• The target is the upper body.

• The exercise is very like the pushup.

• Begin by getting into the normal pushup position.

• Bend your elbows and move your hands back so they are next to your chest.

• Now push your body up and down with your knees touching the ground.

• Concentrate on the triceps.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Spiderman Pushups)

• The target is the upper body.

• This is an intermediate Swedish gymnastics exercise that works the chest, shoulders, and core.

• Begin in a traditional pushup position.

• As you push down, bend one leg so that it is lifted next to your chest.

• Go back to starting position and repeat.

• Alternate legs in each direction down.

Rest for 30 seconds

Workout no. 9 for 30 seconds (Staggered Pushups)

• The target is the upper body.

• The staggered is exactly the same as a normal pushup, in which one hand is alternately placed in front of the other.

• In this position, lower and rise like a normal pushup.

• It is ideal for improving the strength of the triceps, chest, and shoulders.

Rest for 30 seconds

Workout no. 10 for 30 seconds (Side to side Pushups)

• The target is the upper body.

• This is an intermediate Swedish gymnastics exercise that works the chest, shoulders, and core.

• Begin in a traditional pushup position.

• As you push down, bend one leg so that it is lifted next to your chest.

• Go back to starting position and repeat.

• Alternate legs in each direction down.

Rest for 30 seconds

Workout no. 11 for 30 seconds (Power Pushup)

• The target is the upper body.

• A similar version of the pushup.

• Good for generating explosive thrust.

• Raise your torso to a position that is wider than shoulder-width.

• Push your hands along the ground and jump into the air keeping your feet on the ground.

• Hold on, on the way down.

• Maintaining control of your body during this movement.

• Stop about 1-2 inches above the ground.

Rest for 30 seconds

Workout no. 12 for 30 seconds (Dive Bomber Pushup)

• The target is the upper body.

• For this particular type of pushup, you want to keep your feet slightly open.

• Now bring the head of the body down first and then up.

• You should move your body like a wave.

• Then strengthen your head.

• This ends the pushup cycle.

• Do it again.

DAY 20

Warm-up

• Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds (Brock Drill)

• This is a great exercise for beginners and advanced stages.

• It focuses on the shoulders and triceps.

• What you need is a small medicine ball or exercise ball.

• Be in the traditional pushups position with one hand on the ball.

• You will rise up when switching hands.

• This requires a lot of coordination as you have to change hands in the air.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Power pushup)

• The target is the upper body.

• A similar version of the pushup.

• Good for generating explosive thrust.

• Raise your torso to a position that is wider than shoulder-width.

• Push your hands along the ground and jump into the air keeping your feet on the ground.

• Hold on, on the way down.

• Maintaining control of your body during this movement.

• Stop about 1-2 inches above the ground.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Side to side Pushups)

• The target is the upper body.

• This is an intermediate Swedish gymnastics exercise that works the chest, shoulders, and core.

• Begin in a traditional pushup position.

• As you push down, bend one leg so that it is lifted next to your chest.

• Go back to starting position and repeat.

• Alternate legs in each direction down.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Staggered Pushups)

• The target is the upper body.

• The staggered is exactly the same as a normal pushup, in which one hand is alternately placed in front of the other.

• In this position, lower and rise like a normal pushup.

• It is ideal for improving the strength of the triceps, chest, and shoulders.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Stretch Walk)

• The target is the upper body.

• Stretch walk pushup is a medium pushup for beginners.

• This will improve the muscles of the chest and upper back.

• Begin with your body in a normal pushup position, then move your hands forward one step at a time.

• Your body will automatically lower as you do this.

• Next, step by step, bring your hands toward to as you move your body upwards.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Brock Drill)

• This is a great exercise for beginners and advanced stages.

• It focuses on the shoulders and triceps.

• What you need is a small medicine ball or exercise ball.

• Be in the traditional pushups position with one hand on the ball.

• You will rise up when switching hands.

• This requires a lot of coordination as you have to change hands in the air.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Spiderman Pushups)

• The target is the upper body.

• This is an intermediate Swedish gymnastics exercise that works the chest, shoulders, and core.

• Begin in a traditional pushup position.

• As you push down, bend one leg so that it is lifted next to your chest.

• Go back to starting position and repeat.

• Alternate legs in each direction down.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Staggered Pushups)

• The target is the upper body.

• The staggered is exactly the same as a normal pushup, in which one hand is alternately placed in front of the other.

• In this position, lower and rise like a normal pushup.

• It is ideal for improving the strength of the triceps, chest, and shoulders.

Rest for 30 seconds

Workout no. 9 for 30 seconds (Side to side Pushups)

• The target is the upper body.

• A similar version of the pushup.

• Good for generating explosive thrust.

• Raise your torso to a position that is wider than shoulder-width.

• Push your hands along the ground and jump into the air keeping your feet on the ground.

• Hold on, on the way down.

• Maintaining control of your body during this movement.

• Stop about 1-2 inches above the ground.

Rest for 30 seconds

Workout no. 10 for 30 seconds (Power pushup)

• The target is the upper body.

• A similar version of the pushup.

• Good for generating explosive thrust.

• Raise your torso to a position that is wider than shoulder-width.

• Push your hands along the ground and jump into the air keeping your feet on the ground.

• Hold on, on the way down.

• Maintaining control of your body during this movement.

• Stop about 1-2 inches above the ground.

Rest for 30 seconds

Workout no. 11 for 30 seconds (Full Bridge)

• The target is the upper body.

• Lead and let your fingers point to the toes.

• Raise your hips while curving your back, continually squeezing your glutes, leg muscles, and abdomen.

• Push yourself across the shoulders, making sure your body is well stretched.

• Take a deep breath and hold on for a second, then go back down to the ground.

Rest for 30 seconds

Workout no. 12 for 30 seconds (Staggered Pushups)

• The target is the upper body.

• The staggered is exactly the same as a normal pushup, in which one hand is alternately placed in front of the other.

• In this position, lower and rise like a normal pushup.

• It is ideal for improving the strength of the triceps, chest, and shoulders.

DAY 21

Warm-up

• Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds (Full Bridge)

• The target is the upper body.

• Lead and let your fingers point to the toes.

• Raise your hips while curving your back, continually squeezing your glutes, leg muscles, and abdomen.

• Push yourself across the shoulders, making sure your body is well stretched.

• Take a deep breath and hold on for a second, then go back down to the ground.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Cobra Triceps Extension)

• The target is the upper body.

• The exercise is very like the pushup.

• Begin by getting into the normal pushup position.

• Bend your elbows and move your hands back so they are next to your chest.

• Now push your body up and down with your knees touching the ground.

• Concentrate on the triceps.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Staggered Pushups)

• The target is the upper body.

• The staggered is exactly the same as a normal pushup, in which one hand is alternately placed in front of the other.

• In this position, lower and rise like a normal pushup.

• It is ideal for improving the strength of the triceps, chest, and shoulders.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Power Pushup)

• The target is the upper body.

• A similar version of the pushup.

• Good for generating explosive thrust.

• Raise your torso to a position that is wider than shoulder-width.

• Push your hands along the ground and jump into the air keeping your feet on the ground.

• Hold on, on the way down.

• Maintaining control of your body during this movement.

• Stop about 1-2 inches above the ground.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Wide Pushup)

• The target is the upper body.

• The wide pushup is like a normal pushup, but you should put your hands much wider as you lower yourself to the ground.

• Done right, this exercise will force your pecs to work like crazy, so it is good to get a bigger chest.

• I recommend it to get a big chest.

Rest for 30 seconds

Workout no. 6 for 30 seconds (X Pushup)

• The target is the upper body.

• To do the X pushup, start with the normal pushup position and then stretch your legs as far as you can.

• Also, spread your hands well.

• Now, do the pushup spread as far as you can.

• Your body will now look like an X.

• It's about aiming for the chest and doing it correctly.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Brock Drill)

• This is a great exercise for beginners and advanced stages.

• It focuses on the shoulders and triceps.

• What you need is a small medicine ball or exercise ball.

• Be in the traditional pushups position with one hand on the ball.

• You will rise up when switching hands.

• This requires a lot of coordination as you have to change hands in the air.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Full Bridge)

• The target is the upper body.

• Lead and let your fingers point to the toes.

• Raise your hips while curving your back, continually squeezing your glutes, leg muscles, and abdomen.

• Push yourself across the shoulders, making sure your body is well stretched.

• Take a deep breath and hold on for a second, then go back down to the ground.

Rest for 30 seconds

Workout no. 9 for 30 seconds (Cobra Triceps Extension)

• The target is the upper body.

• The exercise is very like the pushup.

• Begin by getting into the normal pushup position.

• Bend your elbows and move your hands back so they are next to your chest.

• Now push your body up and down with your knees touching the ground.

• Concentrate on the triceps.

Rest for 30 seconds

Workout no. 10 for 30 seconds (Staggered Pushups)

• The target is the upper body.

• The staggered is exactly the same as a normal pushup, in which one hand is alternately placed in front of the other.

• In this position, lower and rise like a normal pushup.

• It is ideal for improving the strength of the triceps, chest, and shoulders.

Rest for 30 seconds

Workout no. 11 for 30 seconds (Power Pushup)

• The target is the upper body.

• A similar version of the pushup.

• Good for generating explosive thrust.

• Raise your torso to a position that is wider than shoulder-width.

• Push your hands along the ground and jump into the air keeping your feet on the ground.

• Hold on, on the way down.

• Maintaining control of your body during this movement.

• Stop about 1-2 inches above the ground.

Rest for 30 seconds

Workout no. 12 for 30 seconds (Wide Pushup)

• The target is the upper body.

• The wide pushup is like a normal pushup, but you should put your hands much wider as you lower yourself to the ground.

• Done right, this exercise will force your pecs to work like crazy, so it is good to get a bigger chest.

• I recommend it to get a big chest.

Rest for 30 seconds

Workout no. 13 for 30 seconds (X Pushup)

• The target is the upper body.

• To do the X pushup, start with the normal pushup position and then stretch your legs as far as you can.

• Also, spread your hands well.

• Now, do the pushup spread as far as you can.

• Your body will now look like an X.

• It's about aiming for the chest and doing it correctly.

Rest for 30 seconds

Workout no. 14 for 30 seconds (Brock Drill)

• This is a great exercise for beginners and advanced stages.

• It focuses on the shoulders and triceps.

• What you need is a small medicine ball or exercise ball.

• Be in the traditional pushups position with one hand on the ball.

• You will rise up when switching hands.

• This requires a lot of coordination as you have to change hands in the air.

WEEK 4

DAY 22

Warm-up

• Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds (Arm Leg Raises)

• The target is the upper body.

• Arm leg raises challenges your core and helps to develop better balance stability.

• Exhale as you extend the opposite arm and leg and inhale as you relax.

• Keep your head upright and expect to exercise your neck and upper shoulder muscles as well.

Rest for 30 seconds

Workout no. 2 for 30 seconds (One Arm Pushup)

• The target is the upper body.

• Your elbows should be on the ground.

• Your hands should be folded and placed on the floor in front of you.

• Now start the push-up by activating your chest/ back.

• It should be more difficult than a normal push-up but literally works your chest and back muscles.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Side to side Pushups)

• The target is the upper body.

• A similar version of the pushup.

• Good for generating explosive thrust.

• Raise your torso to a position that is wider than shoulder-width.

• Push your hands along the ground and jump into the air keeping your feet on the ground.

• Hold on, on the way down.

• Maintaining control of your body during this movement.

• Stop about 1-2 inches above the ground.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Spiderman Pushups)

• The target is the upper body.

• This is an intermediate Swedish gymnastics exercise that works the chest, shoulders, and core.

• Begin in a traditional pushup position.

• As you push down, bend one leg so that it is lifted next to your chest.

• Go back to starting position and repeat.

• Alternate legs in each direction down.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Power Pushup)

• The target is the upper body.

• A similar version of the pushup.

• Good for generating explosive thrust.

• Raise your torso to a position that is wider than shoulder-width.

• Push your hands along the ground and jump into the air keeping your feet on the ground.

• Hold on, on the way down.

• Maintaining control of your body during this movement.

• Stop about 1-2 inches above the ground.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Crucifix Pushup)

• The target is the upper body.

• It's an advanced-level bodyweight exercise that targets the chest, triceps, and back.

• Adopt the traditional pushup position, but extend both arms to the sides.

• Place your palms as far away from your torso as you can comfortably.

• Push up and fall back.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Wide Pushup)

• The target is the upper body.

• The wide pushup is like a normal pushup, but you should put your hands much wider as you lower yourself to the ground.

• Done right, this exercise will force your pecs to work like crazy, so it is good to get a bigger chest.

• I recommend it to get a big chest.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Arm Leg Raises)

• The target is the upper body.

• Arm leg raises challenges your core and helps to develop better balance stability.

• Exhale as you extend the opposite arm and leg and inhale as you relax.

• Keep your head upright and expect to exercise your neck and upper shoulder muscles as well.

Rest for 30 seconds

Workout no. 9 for 30 seconds (One Arm Pushup)

• The target is the upper body.

• Your elbows should be on the ground.

• Your hands should be folded and placed on the floor in front of you.

• Now start the push-up by activating your chest/ back.

• It should be more difficult than a normal push-up but literally works your chest and back muscles.

Rest for 30 seconds

Workout no. 10 for 30 seconds (Side to side Pushups)

• The target is the upper body.

• A similar version of the pushup.

• Good for generating explosive thrust.

• Raise your torso to a position that is wider than shoulder-width.

• Push your hands along the ground and jump into the air keeping your feet on the ground.

• Hold on, on the way down.

• Maintaining control of your body during this movement.

• Stop about 1-2 inches above the ground.

Rest for 30 seconds

Workout no. 11 for 30 seconds (Spiderman Pushups)

• The target is the upper body.

• This is an intermediate Swedish gymnastics exercise that works the chest, shoulders, and core.

• Begin in a traditional pushup position.

• As you push down, bend one leg so that it is lifted next to your chest.

• Go back to starting position and repeat.

• Alternate legs in each direction down.

Rest for 30 seconds

Workout no. 12 for 30 seconds (Power Pushup)

• The target is the upper body.

• A similar version of the pushup.

• Good for generating explosive thrust.

• Raise your torso to a position that is wider than shoulder-width.

• Push your hands along the ground and jump into the air keeping your feet on the ground.

• Hold on, on the way down.

• Maintaining control of your body during this movement.

• Stop about 1-2 inches above the ground.

Rest for 30 seconds

Workout no. 13 for 30 seconds (Crucifix Pushup)

• The target is the upper body.

• It's an advanced-level bodyweight exercise that targets the chest, triceps, and back.

• Adopt the traditional pushup position, but extend both arms to the sides.

• Place your palms as far away from your torso as you can comfortably.

• Push up and fall back.

Rest for 30 seconds

Workout no. 14 for 30 seconds (Wide Pushup)

• The target is the upper body.

• The wide pushup is like a normal pushup, but you should put your hands much wider as you lower yourself to the ground.

• Done right, this exercise will force your pecs to work like crazy, so it is good to get a bigger chest.

• I recommend it to get a big chest.

DAY 23

Warm-up

• Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds (Wide Pushup)

• The target is the upper body.

• The wide pushup is like a normal pushup, but you should put your hands much wider as you lower yourself to the ground.

• Done right, this exercise will force your pecs to work like crazy, so it is good to get a bigger chest.

• I recommend it to get a big chest.

Rest for 30 seconds

Workout no. 2 for 30 seconds (X Pushup)

• The target is the upper body.

• To do the X pushup, start with the normal pushup position and then stretch your legs as far as you can.

• Also, spread your hands well.

• Now, do the pushup spread as far as you can.

• Your body will now look like an X.

• It's about aiming for the chest and doing it correctly.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Isometric Pushup)

• The target is the upper body.

• When you do isometric pushups, you don't lift your body completely off the floor.

• Start with regular pushups.

• Once you are in the middle, keep your body in this position for as long as possible.

• Do not lift or move your body down once you have reached this position.

• This is a great way to check how long you can get stuck in the middle of a regular pushup cycle.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Brock Drill)

• This is a great exercise for beginners and advanced stages.

• It focuses on the shoulders and triceps.

• What you need is a small medicine ball or exercise ball.

• Be in the traditional pushups position with one hand on the ball.

• You will rise up when switching hands.

• This requires a lot of coordination as you have to change hands in the air.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Side to side Pushups)

• The target is the upper body.

• A similar version of the pushup.

• Good for generating explosive thrust.

• Raise your torso to a position that is wider than shoulder-width.

• Push your hands along the ground and jump into the air keeping your feet on the ground.

• Hold on, on the way down.

• Maintaining control of your body during this movement.

• Stop about 1-2 inches above the ground.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Dive Bomber Pushup)

• The target is the upper body.

• For this particular type of pushup, you want to keep your feet slightly open.

• Now bring the head of the body down first and then up.

• You should move your body like a wave.

• Then strengthen your head.

• This ends the pushup cycle.

• Do it again.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Power Pushup)

• The target is the upper body.

• A similar version of the pushup.

• Good for generating explosive thrust.

• Raise your torso to a position that is wider than shoulder-width.

• Push your hands along the ground and jump into the air keeping your feet on the ground.

• Hold on, on the way down.

• Maintaining control of your body during this movement.

• Stop about 1-2 inches above the ground.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Wide Pushup)

• The target is the upper body.

• The wide pushup is like a normal pushup, but you should put your hands much wider as you lower yourself to the ground.

• Done right, this exercise will force your pecs to work like crazy, so it is good to get a bigger chest.

• I recommend it to get a big chest.

Rest for 30 seconds

Workout no. 9 for 30 seconds (X Pushup)

• The target is the upper body.

• To do the X pushup, start with the normal pushup position and then stretch your legs as far as you can.

• Also, spread your hands well.

• Now, do the pushup spread as far as you can.

• Your body will now look like an X.

• It's about aiming for the chest and doing it correctly.

Rest for 30 seconds

Workout no. 10 for 30 seconds (Isometric Pushup)

• The target is the upper body.

• When you do isometric pushups, you don't lift your body completely off the floor.

• Start with regular pushups.

• Once you are in the middle, keep your body in this position for as long as possible.

• Do not lift or move your body down once you have reached this position.

• This is a great way to check how long you can get stuck in the middle of a regular pushup cycle.

Rest for 30 seconds

Workout no. 11 for 30 seconds (Brock Drill)

• This is a great exercise for beginners and advanced stages.

• It focuses on the shoulders and triceps.

• What you need is a small medicine ball or exercise ball.

• Be in the traditional pushups position with one hand on the ball.

• You will rise up when switching hands.

• This requires a lot of coordination as you have to change hands in the air.

Rest for 30 seconds

Workout no. 12 for 30 seconds (Side to side Pushups)

• The target is the upper body.

• A similar version of the pushup.

• Good for generating explosive thrust.

• Raise your torso to a position that is wider than shoulder-width.

• Push your hands along the ground and jump into the air keeping your feet on the ground.

• Hold on, on the way down.

• Maintaining control of your body during this movement.

• Stop about 1-2 inches above the ground.

Rest for 30 seconds

Workout no. 13 for 30 seconds (Dive Bomber Pushup)

• The target is the upper body.

• For this particular type of pushup, you want to keep your feet slightly open.

• Now bring the head of the body down first and then up.

• You should move your body like a wave.

• Then strengthen your head.

• This ends the pushup cycle.

• Do it again.

Rest for 30 seconds

Workout no. 14 for 30 seconds (Power Pushup)

• The target is the upper body.

• A similar version of the pushup.

• Good for generating explosive thrust.

• Raise your torso to a position that is wider than shoulder-width.

• Push your hands along the ground and jump into the air keeping your feet on the ground.

• Hold on, on the way down.

• Maintaining control of your body during this movement.

• Stop about 1-2 inches above the ground.

DAY 24

Warm-up

• Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds (Dive Bomber Pushup)

• The target is the upper body.

• For this particular type of pushup, you want to keep your feet slightly open.

• Now bring the head of the body down first and then up.

• You should move your body like a wave.

• Then strengthen your head.

• This ends the pushup cycle.

• Do it again.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Wide Pushup)

• The target is the upper body.

• The wide pushup is like a normal pushup, but you should put your hands much wider as you lower yourself to the ground.

• Done right, this exercise will force your pecs to work like crazy, so it is good to get a bigger chest.

• I recommend it to get a big chest.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Crucifix Pushup)

• The target is the upper body.

• It's an advanced-level bodyweight exercise that targets the chest, triceps, and back.

• Adopt the traditional pushup position, but extend both arms to the sides.

• Place your palms as far away from your torso as you can comfortably.

• Push up and fall back.

Rest for 30 seconds

Workout no. 4 for 30 seconds (X Pushup)

• The target is the upper body.

• To do the X pushup, start with the normal pushup position and then stretch your legs as far as you can.

• Also, spread your hands well.

• Now, do the pushup spread as far as you can.

• Your body will now look like an X.

• It's about aiming for the chest and doing it correctly.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Triceps Bench Dip)

• The target is the upper body.

• You will need a bench for this exercise.

• Sit on the bench with your hands on the edges.

• Now hold the edge with your hands and move your hips forward.

• Bend your arms and knees and lower your body until your back touches the bench.

• Do not lean too far forward.

• Then move your body up.

• Move your body up and down.

• You can put your legs slightly forward to make the exercise a little more difficult.

• For the next level, straighten your legs and place your body weight on your heels.

• Move up and down repeatedly.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Standard Pushup)

• The target is the upper body.

• The push-up is the most popular bodyweight exercise for getting strong arms, chest, and shoulders.

• Depending on how far you place your arms, how low you go, and how you hold your hands, there are many variations that target different muscles on the body.

• Because push-ups are easy to do, are also effective, target multiple muscle groups, and require no equipment.

• I advise you to add them to your training whether you are a beginner or more experienced.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Dive Bomber Pushup)

• The target is the upper body.

• For this particular type of pushup, you want to keep your feet slightly open.

• Now bring the head of the body down first and then up.

• You should move your body like a wave.

• Then strengthen your head.

• This ends the pushup cycle.

• Do it again.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Wide Pushup)

• The target is the upper body.

• The wide pushup is like a normal pushup, but you should put your hands much wider as you lower yourself to the ground.

• Done right, this exercise will force your pecs to work like crazy, so it is good to get a bigger chest.

• I recommend it to get a big chest.

Rest for 30 seconds

Workout no. 9 for 30 seconds (Crucifix Pushup)

• The target is the upper body.

• It's an advanced-level bodyweight exercise that targets the chest, triceps, and back.

• Adopt the traditional pushup position, but extend both arms to the sides.

• Place your palms as far away from your torso as you can comfortably.

• Push up and fall back.

Rest for 30 seconds

Workout no. 10 for 30 seconds (X Pushup)

• The target is the upper body.

• To do the X pushup, start with the normal pushup position and then stretch your legs as far as you can.

• Also, spread your hands well.

• Now, do the pushup spread as far as you can.

• Your body will now look like an X.

• It's about aiming for the chest and doing it correctly.

Rest for 30 seconds

Workout no. 11 for 30 seconds (Triceps Bench Dip)

• The target is the upper body.

• You will need a bench for this exercise.

• Sit on the bench with your hands on the edges.

• Now hold the edge with your hands and move your hips forward.

• Bend your arms and knees and lower your body until your back touches the bench.

• Do not lean too far forward.

• Then move your body up.

• Move your body up and down.

• You can put your legs slightly forward to make the exercise a little more difficult.

• For the next level, straighten your legs and place your body weight on your heels.

• Move up and down repeatedly.

Rest for 30 seconds

Workout no. 12 for 30 seconds (Standard Pushup)

• The target is the upper body.

• The push-up is the most popular bodyweight exercise for getting strong arms, chest, and shoulders.

• Depending on how far you place your arms, how low you go, and how you hold your hands, there are many variations that target different muscles on the body.

• Because push-ups are easy to do, are also effective, target multiple muscle groups, and require no equipment.

• I advise you to add them to your training whether you are a beginner or more experienced.

DAY 25

Warm-up

• Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds (Staggered Pushups)

• The target is the upper body.

• The staggered is exactly the same as a normal pushup, in which one hand is alternately placed in front of the other.

• In this position, lower and rise like a normal pushup.

• It is ideal for improving the strength of the triceps, chest, and shoulders.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Side to side Pushups)

• The target is the upper body.

• The staggered is exactly the same as a normal pushup, in which one hand is alternately placed in front of the other.

• In this position, lower and rise like a normal pushup.

• It is ideal for improving the strength of the triceps, chest, and shoulders.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Power Pushup)

• The target is the upper body.

• A similar version of the pushup.

• Good for generating explosive thrust.

• Raise your torso to a position that is wider than shoulder-width.

• Push your hands along the ground and jump into the air keeping your feet on the ground.

• Hold on, on the way down.

• Maintaining control of your body during this movement.

• Stop about 1-2 inches above the ground.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Dive Bomber Pushup)

• The target is the upper body.

• For this particular type of pushup, you want to keep your feet slightly open.

• Now bring the head of the body down first and then up.

• You should move your body like a wave.

• Then strengthen your head.

• This ends the pushup cycle.

• Do it again.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Wide Pushup)

• The target is the upper body.

• The wide pushup is like a normal pushup, but you should put your hands much wider as you lower yourself to the ground.

• Done right, this exercise will force your pecs to work like crazy, so it is good to get a bigger chest.

• I recommend it to get a big chest.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Crucifix Pushup)

• The target is the upper body.

• It's an advanced-level bodyweight exercise that targets the chest, triceps, and back.

• Adopt the traditional pushup position, but extend both arms to the sides.

• Place your palms as far away from your torso as you can comfortably.

• Push up and fall back.

Rest for 30 seconds

Workout no. 7 for 30 seconds (X Pushup)

• The target is the upper body.

• To do the X pushup, start with the normal pushup position and then stretch your legs as far as you can.

• Also, spread your hands well.

• Now, do the pushup spread as far as you can.

• Your body will now look like an X.

• It's about aiming for the chest and doing it correctly.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Staggered Pushups)

• The target is the upper body.

• The staggered is exactly the same as a normal pushup, in which one hand is alternately placed in front of the other.

• In this position, lower and rise like a normal pushup.

• It is ideal for improving the strength of the triceps, chest, and shoulders.

Rest for 30 seconds

Workout no. 9 for 30 seconds (Power Pushup)

• The target is the upper body.

• A similar version of the pushup.

• Good for generating explosive thrust.

• Raise your torso to a position that is wider than shoulder-width.

• Push your hands along the ground and jump into the air keeping your feet on the ground.

• Hold on, on the way down.

• Maintaining control of your body during this movement.

• Stop about 1-2 inches above the ground.

Rest for 30 seconds

Workout no. 10 for 30 seconds (Dive Bomber Pushup)

• The target is the upper body.

• For this particular type of pushup, you want to keep your feet slightly open.

• Now bring the head of the body down first and then up.

• You should move your body like a wave.

• Then strengthen your head.

• This ends the pushup cycle.

• Do it again.

Rest for 30 seconds

Workout no. 11 for 30 seconds (Wide Pushup)

• The target is the upper body.

• The wide pushup is like a normal pushup, but you should put your hands much wider as you lower yourself to the ground.

• Done right, this exercise will force your pecs to work like crazy, so it is good to get a bigger chest.

• I recommend it to get a big chest.

Rest for 30 seconds

Workout no. 12 for 30 seconds (Crucifix Pushup)

• The target is the upper body.

• It's an advanced-level bodyweight exercise that targets the chest, triceps, and back.

• Adopt the traditional pushup position, but extend both arms to the sides.

• Place your palms as far away from your torso as you can comfortably.

• Push up and fall back.

Rest for 30 seconds

Workout no. 13 for 30 seconds (One Arm Pushups)

• The target is the upper body.

• Your elbows should be on the ground.

• Your hands should be folded and placed on the floor in front of you.

• Now start the push-up by activating your chest/ back.

• It should be more difficult than a normal push-up but literally works your chest and back muscles.

Rest for 30 seconds

Workout no. 14 for 30 seconds (One Arm Pushups)

• The target is the upper body.

• Your elbows should be on the ground.

• Your hands should be folded and placed on the floor in front of you.

• Now start the push-up by activating your chest/ back.

• It should be more difficult than a normal push-up but literally works your chest and back muscles.

DAY 26

Warm-up

• Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds (One Arm Pushups)

• The target is the upper body.

• Your elbows should be on the ground.

• Your hands should be folded and placed on the floor in front of you.

• Now start the push-up by activating your chest/ back.

• It should be more difficult than a normal push-up but literally works your chest and back muscles.

Rest for 30 seconds

Workout no. 2 for 30 seconds (No Arm Pushup)

• The target is the upper body.

• Your elbows should be on the ground.

• Your hands should be folded and placed on the floor in front of you.

• Now start the push-up by activating your chest/ back.

• It should be more difficult than a normal push-up but literally works your chest and back muscles.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Arm Leg Raises)

• The target is the upper body.

• Arm leg raises challenges your core and helps to develop better balance stability.

• Exhale as you extend the opposite arm and leg and inhale as you relax.

• Keep your head upright and expect to exercise your neck and upper shoulder muscles as well.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Power Pushup)

• The target is the upper body.

• A similar version of the pushup.

• Good for generating explosive thrust.

• Raise your torso to a position that is wider than shoulder-width.

• Push your hands along the ground and jump into the air keeping your feet on the ground.

• Hold on, on the way down.

• Maintaining control of your body during this movement.

• Stop about 1-2 inches above the ground.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Dynamic Chest Stretch)

• The target is the upper body.

• Stand with your hands together, your arms are extended in front of you.

• This is your starting position.

• Keep your arms straight and quickly swing your arms back and forth as much as possible, similar to an exaggerated clapping motion.

• Do it again 5-10 times.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Brock Drill)

• This is a great exercise for beginners and advanced stages.

• It focuses on the shoulders and triceps.

• What you need is a small medicine ball or exercise ball.

• Be in the traditional pushups position with one hand on the ball.

• You will rise up when switching hands.

• This requires a lot of coordination as you have to change hands in the air.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Staggered Pushups)

• The target is the upper body.

• The staggered is exactly the same as a normal pushup, in which one hand is alternately placed in front of the other.

• In this position, lower and rise like a normal pushup.

• It is ideal for improving the strength of the triceps, chest, and shoulders.

Rest for 30 seconds

Workout no. 8 for 30 seconds (One Arm Pushups)

• The target is the upper body.

• Your elbows should be on the ground.

• Your hands should be folded and placed on the floor in front of you.

• Now start the push-up by activating your chest/ back.

• It should be more difficult than a normal push-up but literally works your chest and back muscles.

Rest for 30 seconds

Workout no. 9 for 30 seconds (No Arm Pushup)

• The target is the upper body.

• Your elbows should be on the ground.

• Your hands should be folded and placed on the floor in front of you.

• Now start the push-up by activating your chest/ back.

• It should be more difficult than a normal push-up but literally works your chest and back muscles.

Rest for 30 seconds

Workout no. 10 for 30 seconds (Arm Leg Raises)

• The target is the upper body.

• Arm leg raises challenges your core and helps to develop better balance stability.

• Exhale as you extend the opposite arm and leg and inhale as you relax.

• Keep your head upright and expect to exercise your neck and upper shoulder muscles as well.

Rest for 30 seconds

Workout no. 11 for 30 seconds (Power Pushup)

• The target is the upper body.

• A similar version of the pushup.

• Good for generating explosive thrust.

• Raise your torso to a position that is wider than shoulder-width.

• Push your hands along the ground and jump into the air keeping your feet on the ground.

• Hold on, on the way down.

• Maintaining control of your body during this movement.

• Stop about 1-2 inches above the ground.

Rest for 30 seconds

Workout no. 12 for 30 seconds (Dynamic Chest Stretch)

• The target is the upper body.

• Stand with your hands together, your arms are extended in front of you.

• This is your starting position.

• Keep your arms straight and quickly swing your arms back and forth as much as possible, similar to an exaggerated clapping motion.

• Do it again 5-10 times.

Rest for 30 seconds

Workout no. 13 for 30 seconds (Brock Drill)

• This is a great exercise for beginners and advanced stages.

• It focuses on the shoulders and triceps.

• What you need is a small medicine ball or exercise ball.

• Be in the traditional pushups position with one hand on the ball.

• You will rise up when switching hands.

• This requires a lot of coordination as you have to change hands in the air.

Rest for 30 seconds

Workout no. 14 for 30 seconds (Staggered Pushups)

• The target is the upper body.

• The staggered is exactly the same as a normal pushup, in which one hand is alternately placed in front of the other.

• In this position, lower and rise like a normal pushup.

• It is ideal for improving the strength of the triceps, chest, and shoulders.

DAY 27

Warm-up

• Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds (Side to side Pushups)

• The target is the upper body.

• The staggered is exactly the same as a normal pushup, in which one hand is alternately placed in front of the other.

• In this position, lower and rise like a normal pushup.

• It is ideal for improving the strength of the triceps, chest, and shoulders.

Rest for 30 seconds

Workout no. 2 for 30 seconds (No Arm Pushup)

• The target is the upper body.

• Your elbows should be on the ground.

• Your hands should be folded and placed on the floor in front of you.

• Now start the push-up by activating your chest/ back.

• It should be more difficult than a normal push-up but literally works your chest and back muscles.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Dynamic Chest Stretch)

• The target is the upper body.

• Stand with your hands together, your arms are extended in front of you.

• This is your starting position.

• Keep your arms straight and quickly swing your arms back and forth as much as possible, similar to an exaggerated clapping motion.

• Do it again 5-10 times.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Cobra Triceps Extension)

• The target is the upper body.

• The exercise is very like the pushup.

• Begin by getting into the normal pushup position.

• Bend your elbows and move your hands back so they are next to your chest.

• Now push your body up and down with your knees touching the ground.

• Concentrate on the triceps.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Brock Drill)

• This is a great exercise for beginners and advanced stages.

• It focuses on the shoulders and triceps.

• What you need is a small medicine ball or exercise ball.

• Be in the traditional pushups position with one hand on the ball.

• You will rise up when switching hands.

• This requires a lot of coordination as you have to change hands in the air.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Dive Bomber Pushup)

• The target is the upper body.

• For this particular type of pushup, you want to keep your feet slightly open.

• Now bring the head of the body down first and then up.

• You should move your body like a wave.

• Then strengthen your head.

• This ends the pushup cycle.

• Do it again.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Crucifix Pushup)

• The target is the upper body.

• It's an advanced-level bodyweight exercise that targets the chest, triceps, and back.

• Adopt the traditional pushup position, but extend both arms to the sides.

• Place your palms as far away from your torso as you can comfortably.

• Push up and fall back.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Side to side Pushups)

• The target is the upper body.

• The staggered is exactly the same as a normal pushup, in which one hand is alternately placed in front of the other.

• In this position, lower and rise like a normal pushup.

• It is ideal for improving the strength of the triceps, chest, and shoulders.

Rest for 30 seconds

Workout no. 9 for 30 seconds (No Arm Pushup)

• The target is the upper body.

• Your elbows should be on the ground.

• Your hands should be folded and placed on the floor in front of you.

• Now start the push-up by activating your chest/ back.

• It should be more difficult than a normal push-up but literally works your chest and back muscles.

Rest for 30 seconds

Workout no. 10 for 30 seconds (Dynamic Chest Stretch)

• The target is the upper body.

• Stand with your hands together, your arms are extended in front of you.

• This is your starting position.

• Keep your arms straight and quickly swing your arms back and forth as much as possible, similar to an exaggerated clapping motion.

• Do it again 5-10 times.

Rest for 30 seconds

Workout no. 11 for 30 seconds (Cobra Triceps Extension)

• The target is the upper body.

• The exercise is very like the pushup.

• Begin by getting into the normal pushup position.

• Bend your elbows and move your hands back so they are next to your chest.

• Now push your body up and down with your knees touching the ground.

• Concentrate on the triceps.

Rest for 30 seconds

Workout no. 12 for 30 seconds (Brock Drill)

• This is a great exercise for beginners and advanced stages.

• It focuses on the shoulders and triceps.

• What you need is a small medicine ball or exercise ball.

• Be in the traditional pushups position with one hand on the ball.

• You will rise up when switching hands.

• This requires a lot of coordination as you have to change hands in the air.

Rest for 30 seconds

Workout no. 13 for 30 seconds (Dive Bomber Pushup)

• The target is the upper body.

• For this particular type of pushup, you want to keep your feet slightly open.

• Now bring the head of the body down first and then up.

• You should move your body like a wave.

• Then strengthen your head.

• This ends the pushup cycle.

• Do it again.

Rest for 30 seconds

Workout no. 14 for 30 seconds (Crucifix Pushup)

• The target is the upper body.

• It's an advanced-level bodyweight exercise that targets the chest, triceps, and back.

• Adopt the traditional pushup position, but extend both arms to the sides.

• Place your palms as far away from your torso as you can comfortably.

• Push up and fall back.

DAY 28

Warm-up

• Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds (Staggered Pushups)

• The target is the upper body.

• The staggered is exactly the same as a normal pushup, in which one hand is alternately placed in front of the other.

• In this position, lower and rise like a normal pushup.

• It is ideal for improving the strength of the triceps, chest, and shoulders.

Rest for 30 seconds

Workout no. 2 for 30 seconds (One Arm Pushups)

• The target is the upper body.

• Your elbows should be on the ground.

• Your hands should be folded and placed on the floor in front of you.

• Now start the push-up by activating your chest/ back.

• It should be more difficult than a normal push-up but literally works your chest and back muscles.

Rest for 30 seconds

Workout no. 3 for 30 seconds (X Pushup)

• The target is the upper body.

• To do the X pushup, start with the normal pushup position and then stretch your legs as far as you can.

• Also, spread your hands well.

• Now, do the pushup spread as far as you can.

• Your body will now look like an X.

• It's about aiming for the chest and doing it correctly.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Cobra Triceps Extension)

• The target is the upper body.

• The exercise is very like the pushup.

• Begin by getting into the normal pushup position.

• Bend your elbows and move your hands back so they are next to your chest.

• Now push your body up and down with your knees touching the ground.

• Concentrate on the triceps.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Side to side Pushups)

• The target is the upper body.

• The staggered is exactly the same as a normal pushup, in which one hand is alternately placed in front of the other.

• In this position, lower and rise like a normal pushup.

• It is ideal for improving the strength of the triceps, chest, and shoulders.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Arm Leg Raises)

• The target is the upper body.

• Arm leg raises challenges your core and helps to develop better balance stability.

• Exhale as you extend the opposite arm and leg and inhale as you relax.

• Keep your head upright and expect to exercise your neck and upper shoulder muscles as well.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Wide Pushup)

• The target is the upper body.

• The wide pushup is like a normal pushup, but you should put your hands much wider as you lower yourself to the ground.

• Done right, this exercise will force your pecs to work like crazy, so it is good to get a bigger chest.

• I recommend it to get a big chest.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Dive Bomber Pushup)

• The target is the upper body.

• For this particular type of pushup, you want to keep your feet slightly open.

• Now bring the head of the body down first and then up.

• You should move your body like a wave.

• Then strengthen your head.

• This ends the pushup cycle.

• Do it again.

Rest for 30 seconds

Workout no. 9 for 30 seconds (Staggered Pushups)

• The target is the upper body.

• The staggered is exactly the same as a normal pushup, in which one hand is alternately placed in front of the other.

• In this position, lower and rise like a normal pushup.

• It is ideal for improving the strength of the triceps, chest, and shoulders.

Rest for 30 seconds

Workout no. 10 for 30 seconds (One Arm Pushups)

• The target is the upper body.

• Your elbows should be on the ground.

• Your hands should be folded and placed on the floor in front of you.

• Now start the push-up by activating your chest/ back.

• It should be more difficult than a normal push-up but literally works your chest and back muscles.

Rest for 30 seconds

Workout no. 11 for 30 seconds (X Pushup)

• The target is the upper body.

• To do the X pushup, start with the normal pushup position and then stretch your legs as far as you can.

• Also, spread your hands well.

• Now, do the pushup spread as far as you can.

• Your body will now look like an X.

• It's about aiming for the chest and doing it correctly.

Rest for 30 seconds

Workout no. 12 for 30 seconds (Cobra Triceps Extension)

• The target is the upper body.

• The exercise is very like the pushup.

• Begin by getting into the normal pushup position.

• Bend your elbows and move your hands back so they are next to your chest.

• Now push your body up and down with your knees touching the ground.

• Concentrate on the triceps.

Rest for 30 seconds

Workout no. 13 for 30 seconds (Side to side Pushups)

• The target is the upper body.

• The staggered is exactly the same as a normal pushup, in which one hand is alternately placed in front of the other.

• In this position, lower and rise like a normal pushup.

• It is ideal for improving the strength of the triceps, chest, and shoulders.

Rest for 30 seconds

Workout no. 14 for 30 seconds (Arm Leg Raises)

• The target is the upper body.

• Arm leg raises challenges your core and helps to develop better balance stability.

• Exhale as you extend the opposite arm and leg and inhale as you relax.

• Keep your head upright and expect to exercise your neck and upper shoulder muscles as well.

Rest for 30 seconds

Workout no. 15 for 30 seconds (Wide Pushup)

• The target is the upper body.

• The wide pushup is like a normal pushup, but you should put your hands much wider as you lower yourself to the ground.

• Done right, this exercise will force your pecs to work like crazy, so it is good to get a bigger chest.

• I recommend it to get a big chest.

Rest for 30 seconds

Workout no. 16 for 30 seconds (Dive Bomber Pushup)

• The target is the upper body.

• For this particular type of pushup, you want to keep your feet slightly open.

• Now bring the head of the body down first and then up.

• You should move your body like a wave.

• Then strengthen your head.

• This ends the pushup cycle.

• Do it again.