How To Get A Strong Back And Shoulder In 4 Weeks

Back workout at home

WEEK1

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 (Dancer Stretch)

The target is the upper body.
This is a hypertension exercise it is very good to strengthen the lower back and the muscle groups around the spine.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Isometric Chest Squeezes)

The target is the upper body.
Stand or sit, bend your arms 90 degrees and let your palms rest in front of your chest.
Tighten your chest as you push your hands together.
Start slowly and increase over time.
Continue to breathe normally as you contract.
Hold this position for a few seconds and slowly release the tension.

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 (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 (Dancer Stretch)

The target is the upper body.
This is a hypertension exercise it is very good to strengthen the lower back and the muscle groups around the spine.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Isometric Chest Squeezes)

The target is the upper body.
Stand or sit, bend your arms 90 degrees and let your palms rest in front of your chest.
Tighten your chest as you push your hands together.
Start slowly and increase over time.
Continue to breathe normally as you contract.
Hold this position for a few seconds and slowly release the tension.

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.

DAY 2

Warm-up

Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds (Inchworm crawl)

This exercise is basically a core warm-up exercise.
Great for beginners, all you have to do is bend down and walk with your arms as far away from your feet as possible, then come back.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Hyperextension Without Bench)

The target is the upper body.
Slide over to the edge of the flat bench and continue until your hips hang over the edge of the bench.
Cross your arms and keep your body straight.
Continue to lean forward slightly from the waist to the best of your ability and keep your back flat.
Exhale as you perform this movement.

Rest for 30 seconds

Workout no. 3 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. 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 (Inchworm crawl)

This exercise is basically a core warm-up exercise.
Great for beginners, all you have to do is bend down and walk with your arms as far away from your feet as possible, then come back.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Hyperextension Without Bench)

The target is the upper body.
Slide over to the edge of the flat bench and continue until your hips hang over the edge of the bench.
Cross your arms and keep your body straight.
Continue to lean forward slightly from the waist to the best of your ability and keep your back flat.
Exhale as you perform this movement.

Rest for 30 seconds

Workout no. 7 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. 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 3

Warm-up

Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds (Child Pose)

The target is the upper body.
Kneel, walk with your hands in front of you.
Lower buttocks to sit on heels.
Let your arms drag along the floor as you sit back down to stretch the entire spine.
After resting on your heels, raise your hands and relax.
Breathe into your back.
Place your forehead on the floor.
Do not do this position if you have knee problems.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Skater Squat)

The target is the lower body.
This exercise is an intermediate version of the one-legged squat.
Apart from working the leg muscles, it will also help you improve your balance.

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 (Dancer Stretch)

The target is the upper body.
This is a hypertension exercise it is very good to strengthen the lower back and the muscle groups around the spine.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Child Pose)

The target is the upper body.
Kneel, walk with your hands in front of you.
Lower buttocks to sit on heels.
Let your arms drag along the floor as you sit back down to stretch the entire spine.
After resting on your heels, raise your hands and relax.
Breathe into your back.
Place your forehead on the floor.
Do not do this position if you have knee problems.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Skater Squat)

The target is the lower body.
This exercise is an intermediate version of the one-legged squat.
Apart from working the leg muscles, it will also help you improve your balance.

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 (Dancer Stretch)

The target is the upper body.
This is a hypertension exercise it is very good to strengthen the lower back and the muscle groups around the spine.

DAY 4

Warm-up

Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds (Isometric Chest Squeezes)

The target is the upper body.
Stand or sit, bend your arms 90 degrees and let your palms rest in front of your chest.
Tighten your chest as you push your hands together.
Start slowly and increase over time.
Continue to breathe normally as you contract.
Hold this position for a few seconds and slowly release the tension.

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 (Inchworm crawl)

This exercise is basically a core warm-up exercise.
Great for beginners, all you have to do is bend down and walk with your arms as far away from your feet as possible, then come back.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Hyperextension Without Bench)

The target is the upper body.
Slide over to the edge of the flat bench and continue until your hips hang over the edge of the bench.
Cross your arms and keep your body straight.
Continue to lean forward slightly from the waist to the best of your ability and keep your back flat.
Exhale as you perform this movement.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Isometric Chest Squeezes)

The target is the upper body.
Stand or sit, bend your arms 90 degrees and let your palms rest in front of your chest.
Tighten your chest as you push your hands together.
Start slowly and increase over time.
Continue to breathe normally as you contract.
Hold this position for a few seconds and slowly release the tension.

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 (Inchworm crawl)

This exercise is basically a core warm-up exercise.
Great for beginners, all you have to do is bend down and walk with your arms as far away from your feet as possible, then come back.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Hyperextension Without Bench)

The target is the upper body.
Slide over to the edge of the flat bench and continue until your hips hang over the edge of the bench.
Cross your arms and keep your body straight.
Continue to lean forward slightly from the waist to the best of your ability and keep your back flat.
Exhale as you perform this movement.

DAY 5

Warm-up

Jumping jacks for 1 minute.

Workout no. 1 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. 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 (Child Pose)

The target is the upper body.
Kneel, walk with your hands in front of you.
Lower buttocks to sit on heels.
Let your arms drag along the floor as you sit back down to stretch the entire spine.
After resting on your heels, raise your hands and relax.
Breathe into your back.
Place your forehead on the floor.
Do not do this position if you have knee problems.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Skater Squat)

The target is the lower body.
This exercise is an intermediate version of the one-legged squat.
Apart from working the leg muscles, it will also help you improve your balance.

Rest for 30 seconds

Workout no. 5 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. 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 (Child Pose)

The target is the upper body.
Kneel, walk with your hands in front of you.
Lower buttocks to sit on heels.
Let your arms drag along the floor as you sit back down to stretch the entire spine.
After resting on your heels, raise your hands and relax.
Breathe into your back.
Place your forehead on the floor.
Do not do this position if you have knee problems.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Skater Squat)

The target is the lower body.
This exercise is an intermediate version of the one-legged squat.
Apart from working the leg muscles, it will also help you improve your balance.

DAY 6

Warm-up

Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds (Dancer Stretch)

The target is the upper body.
This is a hypertension exercise it is very good to strengthen the lower back and the muscle groups around the spine.

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 (Child Pose)

The target is the upper body.
Kneel, walk with your hands in front of you.
Lower buttocks to sit on heels.
Let your arms drag along the floor as you sit back down to stretch the entire spine.
After resting on your heels, raise your hands and relax.
Breathe into your back.
Place your forehead on the floor.
Do not do this position if you have knee problems.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Skater Squat)

The target is the lower body.
This exercise is an intermediate version of the one-legged squat.
Apart from working the leg muscles, it will also help you improve your balance.

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 (Child Pose)

The target is the upper body.
Kneel, walk with your hands in front of you.
Lower buttocks to sit on heels.
Let your arms drag along the floor as you sit back down to stretch the entire spine.
After resting on your heels, raise your hands and relax.
Breathe into your back.
Place your forehead on the floor.
Do not do this position if you have knee problems.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Skater Squat)

The target is the lower body.
This exercise is an intermediate version of the one-legged squat.
Apart from working the leg muscles, it will also help you improve your balance.

DAY 7

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 (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 (Isometric Chest Squeezes)

The target is the upper body.
Stand or sit, bend your arms 90 degrees and let your palms rest in front of your chest.
Tighten your chest as you push your hands together.
Start slowly and increase over time.
Continue to breathe normally as you contract.
Hold this position for a few seconds and slowly release the tension.

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 (Inchworm crawl)

This exercise is basically a core warm-up exercise.
Great for beginners, all you have to do is bend down and walk with your arms as far away from your feet as possible, then come back.

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 (Dancer Stretch)

The target is the upper body.
This is a hypertension exercise it is very good to strengthen the lower back and the muscle groups around the spine.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Isometric Chest Squeezes)

The target is the upper body.
Stand or sit, bend your arms 90 degrees and let your palms rest in front of your chest.
Tighten your chest as you push your hands together.
Start slowly and increase over time.
Continue to breathe normally as you contract.
Hold this position for a few seconds and slowly release the tension.

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 (Inchworm crawl)

This exercise is basically a core warm-up exercise.
Great for beginners, all you have to do is bend down and walk with your arms as far away from your feet as possible, then come back.

WEEK2

DAY 8

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 (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 (Child Pose)

The target is the upper body.
Kneel, walk with your hands in front of you.
Lower buttocks to sit on heels.
Let your arms drag along the floor as you sit back down to stretch the entire spine.
After resting on your heels, raise your hands and relax.
Breathe into your back.
Place your forehead on the floor.
Do not do this position if you have knee problems.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Skater Squat)

The target is the lower body.
This exercise is an intermediate version of the one-legged squat.
Apart from working the leg muscles, it will also help you improve your balance.

Rest for 30 seconds

Workout no. 5 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. 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 (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 (Child Pose)

The target is the upper body.
Kneel, walk with your hands in front of you.
Lower buttocks to sit on heels.
Let your arms drag along the floor as you sit back down to stretch the entire spine.
After resting on your heels, raise your hands and relax.
Breathe into your back.
Place your forehead on the floor.
Do not do this position if you have knee problems.

Rest for 30 seconds

Workout no. 9 for 30 seconds (Skater Squat)

The target is the lower body.
This exercise is an intermediate version of the one-legged squat.
Apart from working the leg muscles, it will also help you improve your balance.

Rest for 30 seconds

Workout no. 10 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 9

Warm-up

Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds (Hyperextension Without Bench)

The target is the upper body.
Slide over to the edge of the flat bench and continue until your hips hang over the edge of the bench.
Cross your arms and keep your body straight.
Continue to lean forward slightly from the waist to the best of your ability and keep your back flat.
Exhale as you perform this movement.

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 (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 seconds (Child Pose)

The target is the upper body.
Kneel, walk with your hands in front of you.
Lower buttocks to sit on heels.
Let your arms drag along the floor as you sit back down to stretch the entire spine.
After resting on your heels, raise your hands and relax.
Breathe into your back.
Place your forehead on the floor.
Do not do this position if you have knee problems.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Inchworm crawl)

This exercise is basically a core warm-up exercise.
Great for beginners, all you have to do is bend down and walk with your arms as far away from your feet as possible, then come back.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Hyperextension Without Bench)

The target is the upper body.
Slide over to the edge of the flat bench and continue until your hips hang over the edge of the bench.
Cross your arms and keep your body straight.
Continue to lean forward slightly from the waist to the best of your ability and keep your back flat.
Exhale as you perform this movement.

Rest for 30 seconds

Workout no. 7 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. 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.

Rest for 30 seconds

Workout no. 9 for 30 seconds (Child Pose)

The target is the upper body.
Kneel, walk with your hands in front of you.
Lower buttocks to sit on heels.
Let your arms drag along the floor as you sit back down to stretch the entire spine.
After resting on your heels, raise your hands and relax.
Breathe into your back.
Place your forehead on the floor.
Do not do this position if you have knee problems.

Rest for 30 seconds

Workout no. 10 for 30 seconds (Inchworm crawl)

This exercise is basically a core warm-up exercise.
Great for beginners, all you have to do is bend down and walk with your arms as far away from your feet as possible, then come back.

DAY 10

Warm-up

Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds (Skater Squat)

The target is the lower body.
This exercise is an intermediate version of the one-legged squat.
Apart from working the leg muscles, it will also help you improve your balance.

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 (Dancer Stretch)

The target is the upper body.
This is a hypertension exercise it is very good to strengthen the lower back and the muscle groups around the spine.

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 (Skater Squat)

The target is the lower body.
This exercise is an intermediate version of the one-legged squat.
Apart from working the leg muscles, it will also help you improve your balance.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Child Pose)

The target is the upper body.
Kneel, walk with your hands in front of you.
Lower buttocks to sit on heels.
Let your arms drag along the floor as you sit back down to stretch the entire spine.
After resting on your heels, raise your hands and relax.
Breathe into your back.
Place your forehead on the floor.
Do not do this position if you have knee problems.

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 (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. 9 for 30 seconds (Hyperextension Without Bench)

The target is the upper body.
Slide over to the edge of the flat bench and continue until your hips hang over the edge of the bench.
Cross your arms and keep your body straight.
Continue to lean forward slightly from the waist to the best of your ability and keep your back flat.
Exhale as you perform this movement.

Rest for 30 seconds

Workout no. 10 for 30 seconds (Inchworm crawl)

This exercise is basically a core warm-up exercise.
Great for beginners, all you have to do is bend down and walk with your arms as far away from your feet as possible, then come back.

DAY 11

Warm-up

Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds (Crab Walk)

The target is the upper body.
This is good for beginners and targets your core shoulders.
Sit on the floor to get in this position.
Put your hands behind you.
Your feet and hands are flat on the floor, lift your glutes and keep them off the floor.
In this position, you "walk" back and forth across the floor.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Squat Reach Jumps)

The target is the lower body.
This exercise combines squats and jumps.
First, lower your body and touch the ground with one hand.
Now jump up and turn your body to the other side.
Land in a squat position.
With one hand touch the ground.
Keep your torso straight.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Straight-Leg Bounds)

The target is the lower body.
This exercise primarily targets the quadriceps and to a lesser extent the calves, back, hamstrings, and outer thighs.

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 (Crab Walk)

The target is the upper body.
This is good for beginners and targets your core shoulders.
Sit on the floor to get in this position.
Put your hands behind you.
Your feet and hands are flat on the floor, lift your glutes and keep them off the floor.
In this position, you "walk" back and forth across the floor.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Crab Walk)

The target is the upper body.
This is good for beginners and targets your core shoulders.
Sit on the floor to get in this position.
Put your hands behind you.
Your feet and hands are flat on the floor, lift your glutes and keep them off the floor.
In this position, you "walk" back and forth across the floor.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Squat Reach Jumps)

The target is the lower body.
This exercise combines squats and jumps.
First, lower your body and touch the ground with one hand.
Now jump up and turn your body to the other side.
Land in a squat position.
With one hand touch the ground.
Keep your torso straight.

Rest for 30 seconds

Workout no. 8 for 30 seconds (Straight-Leg Bounds)

The target is the lower body.
This exercise primarily targets the quadriceps and to a lesser extent the calves, back, hamstrings, and outer thighs.

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 (Skater Squat)

The target is the lower body.
This exercise is an intermediate version of the one-legged squat.
Apart from working the leg muscles, it will also help you improve your balance.

DAY 12

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 (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 (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 (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 (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 (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 (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 (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 (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. 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.

DAY 13

Warm-up

Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds (Squat Reach Jumps)

The target is the lower body.
This exercise combines squats and jumps.
First, lower your body and touch the ground with one hand.
Now jump up and turn your body to the other side.
Land in a squat position.
With one hand touch the ground.
Keep your torso straight.

Rest for 30 seconds

Workout no. 2 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. 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 (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 (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 (Straight-Leg Bounds)

The target is the lower body.
This exercise primarily targets the quadriceps and to a lesser extent the calves, back, hamstrings, and outer thighs.

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 (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 (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 (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. 11 for 30 seconds (Crab Walk)

The target is the upper body.
This is good for beginners and targets your core shoulders.
Sit on the floor to get in this position.
Put your hands behind you.
Your feet and hands are flat on the floor, lift your glutes and keep them off the floor.
In this position, you "walk" back and forth across the floor.

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 14

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 (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 (Crab Walk)

The target is the upper body.
This is good for beginners and targets your core shoulders.
Sit on the floor to get in this position.
Put your hands behind you.
Your feet and hands are flat on the floor, lift your glutes and keep them off the floor.
In this position, you "walk" back and forth across the floor.

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 (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 (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 (Straight-Leg Bounds)

The target is the lower body.
This exercise primarily targets the quadriceps and to a lesser extent the calves, back, hamstrings, and outer thighs.

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 (Crab Walk)

The target is the upper body.
This is good for beginners and targets your core shoulders.
Sit on the floor to get in this position.
Put your hands behind you.
Your feet and hands are flat on the floor, lift your glutes and keep them off the floor.
In this position, you "walk" back and forth across the floor.

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.

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 (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.

WEEK3

DAY 15

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 (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 (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 (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. 5 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. 6 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. 7 for 30 seconds (Crab Walk)

The target is the upper body.
This is good for beginners and targets your core shoulders.
Sit on the floor to get in this position.
Put your hands behind you.
Your feet and hands are flat on the floor, lift your glutes and keep them off the floor.
In this position, you "walk" back and forth across the floor.

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 (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. 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 (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. 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 16

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 (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 (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 (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.
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 (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 (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 (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 (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. 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 (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. 12 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.

DAY 17

Warm-up

Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds (Straight-Leg Bounds)

The target is the lower body.
This exercise primarily targets the quadriceps and to a lesser extent the calves, back, hamstrings, and outer thighs.

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 (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 (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 (Crab Walk)

The target is the upper body.
This is good for beginners and targets your core shoulders.
Sit on the floor to get in this position.
Put your hands behind you.
Your feet and hands are flat on the floor, lift your glutes and keep them off the floor.
In this position, you "walk" back and forth across the floor.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Straight-Leg Bounds)

The target is the lower body.
This exercise primarily targets the quadriceps and to a lesser extent the calves, back, hamstrings, and outer thighs.

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 (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 (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.

Rest for 30 seconds

Workout no. 11 for 30 seconds (Squat Reach Jumps)

The target is the lower body.
This exercise combines squats and jumps.
First, lower your body and touch the ground with one hand.
Now jump up and turn your body to the other side.
Land in a squat position.
With one hand touch the ground.
Keep your torso straight.

Rest for 30 seconds

Workout no. 12 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.

DAY 18

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 (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. 3 for 30 seconds (Skater Squat)

The target is the lower body.
This exercise is an intermediate version of the one-legged squat.
Apart from working the leg muscles, it will also help you improve your balance.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Squat Reach Jumps)

The target is the lower body.
This exercise combines squats and jumps.
First, lower your body and touch the ground with one hand.
Now jump up and turn your body to the other side.
Land in a squat position.
With one hand touch the ground.
Keep your torso straight.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Straight-Leg Bounds)

The target is the lower body.
This exercise primarily targets the quadriceps and to a lesser extent the calves, back, hamstrings, and outer thighs.

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 (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 (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 (Skater Squat)

The target is the lower body.
This exercise is an intermediate version of the one-legged squat.
Apart from working the leg muscles, it will also help you improve your balance.

Rest for 30 seconds

Workout no. 10 for 30 seconds (Squat Reach Jumps)

The target is the lower body.
This exercise combines squats and jumps.
First, lower your body and touch the ground with one hand.
Now jump up and turn your body to the other side.
Land in a squat position.
With one hand touch the ground.
Keep your torso straight.

Rest for 30 seconds

Workout no. 11 for 30 seconds (Straight-Leg Bounds)

The target is the lower body.
This exercise primarily targets the quadriceps and to a lesser extent the calves, back, hamstrings, and outer thighs.

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 19

Warm-up

Jumping jacks for 1 minute.

Workout no. 1 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. 2 for 30 seconds (Straight-Leg Bounds)

The target is the lower body.
This exercise primarily targets the quadriceps and to a lesser extent the calves, back, hamstrings, and outer thighs.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Crab Walk)

The target is the upper body.
This is good for beginners and targets your core shoulders.
Sit on the floor to get in this position.
Put your hands behind you.
Your feet and hands are flat on the floor, lift your glutes and keep them off the floor.
In this position, you "walk" back and forth across the floor.

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 (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. 6 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. 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 (Straight-Leg Bounds)

The target is the lower body.
This exercise primarily targets the quadriceps and to a lesser extent the calves, back, hamstrings, and outer thighs.

Rest for 30 seconds

Workout no. 9 for 30 seconds (Crab Walk)

The target is the upper body.
This is good for beginners and targets your core shoulders.
Sit on the floor to get in this position.
Put your hands behind you.
Your feet and hands are flat on the floor, lift your glutes and keep them off the floor.
In this position, you "walk" back and forth across the floor.

Rest for 30 seconds

Workout no. 10 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. 11 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. 12 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 20

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 (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 (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 (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 (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 (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 (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 (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 (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 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.

DAY 21

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 (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 (The Pike Pushup)

The target is the upper body.
This is a good calisthenic exercise to develop the upper body strength required for the pushup.
Be in an A-Frame position, with your between your arms.
Your back needs to be flat and your knees must be straight.
Slowly lower your head to the ground while bending your elbows.
You must be looking directly through the legs and not at the ground.
Then push yourself and repeat.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Push Up With Toe Tap)

This exercise is in the intermediate category.
Begin, pushups as you normally would, but as you move your body up, and move it to lift your left hand off the ground.
At the same time, bend your right foot and move it forward a little while holding it off the floor.
Now, in the next cycle, do the same with the right and the left leg.
Do this quickly, once for the left and once for the toe.

Rest for 30 seconds

Workout no. 5 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. 6 for 30 seconds (Corkscrew Pushup)

The target is the upper body.
This exercise is a more advanced pushup technique.
Different from normal pushups, your body should not remain straight at the starting point.
Rather, keep your legs slightly bent at the knees.
Go up like a normal pushup, but when you move your body towards the floor, you don't keep your body straight.
Twist your body and head to a certain side.
Alternate sides between each push-up cycle.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Pushup Feet On Wall)

The target is the upper body.
To do this pushup, you must start next to a wall.
Both feet should be against the wall with the front with your body in a normal pushup position.
While doing this pushup, move your feet up and down slightly touching the wall.

Rest for 30seconds

Workout no. 8 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. 9 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. 10 for 30 seconds (The Pike Pushup)

The target is the upper body.
This is a good calisthenic exercise to develop the upper body strength required for the pushup.
Be in an A-Frame position, with your between your arms.
Your back needs to be flat and your knees must be straight.
Slowly lower your head to the ground while bending your elbows.
You must be looking directly through the legs and not at the ground.
Then push yourself and repeat.

Rest for 30 seconds

Workout no. 11 for 30 seconds (Push Up With Toe Tap)

This exercise is in the intermediate category.
Begin, pushups as you normally would, but as you move your body up, and move it to lift your left hand off the ground.
At the same time, bend your right foot and move it forward a little while holding it off the floor.
Now, in the next cycle, do the same with the right and the left leg.
Do this quickly, once for the left and once for the toe.

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.

Rest for 30 seconds

Workout no. 13 for 30 seconds (Corkscrew Pushup)

The target is the upper body.
This exercise is a more advanced pushup technique.
Different from normal pushups, your body should not remain straight at the starting point.
Rather, keep your legs slightly bent at the knees.
Go up like a normal pushup, but when you move your body towards the floor, you don't keep your body straight.
Twist your body and head to a certain side.
Alternate sides between each push-up cycle.

Rest for 30 seconds

Workout no. 14 for 30 seconds (Pushup Feet On Wall)

The target is the upper body.
To do this pushup, you must start next to a wall.
Both feet should be against the wall with the front with your body in a normal pushup position.
While doing this pushup, move your feet up and down slightly touching the wall.

WEEK4

DAY 22

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 ( Arm Leg Raises)

Place your hands and knees on the floor, making sure your palms are under your shoulders and your knees are under your hips, if necessary place a pillow under your knees for comfort.
Both the arm and leg should be straight and the head should not point up to protect your neck.

Rest for 30 seconds

Workout no. 3 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. 4 for 30 seconds (Pushup Feet On Wall)

The target is the upper body.
To do this pushup, you must start next to a wall.
Both feet should be against the wall with the front with your body in a normal pushup position.
While doing this pushup, move your feet up and down slightly touching the wall.

Rest for 30 seconds

Workout no. 5 for 30 seconds (Corkscrew Pushup)

The target is the upper body.
This exercise is a more advanced pushup technique.
Different from normal pushups, your body should not remain straight at the starting point.
Rather, keep your legs slightly bent at the knees.
Go up like a normal pushup, but when you move your body towards the floor, you don't keep your body straight.
Twist your body and head to a certain side.
Alternate sides between each push-up cycle.

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 (Push Up With Toe Tap)

This exercise is in the intermediate category.
Begin, pushups as you normally would, but as you move your body up, and move it to lift your left hand off the ground.
At the same time, bend your right foot and move it forward a little while holding it off the floor.
Now, in the next cycle, do the same with the right and the left leg.
Do this quickly, once for the left and once for the toe.

Rest for 30 seconds

Workout no. 8 for 30 seconds (The Pike Pushup)

The target is the upper body.
This is a good calisthenic exercise to develop the upper body strength required for the pushup.
Be in an A-Frame position, with your between your arms.
Your back needs to be flat and your knees must be straight.
Slowly lower your head to the ground while bending your elbows.
You must be looking directly through the legs and not at the ground.
Then push yourself and repeat.

Rest for 30 seconds

Workout no. 9 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. 10 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. 11 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. 12 for 30 seconds (Corkscrew Pushup)

The target is the upper body.
This exercise is a more advanced pushup technique.
Different from normal pushups, your body should not remain straight at the starting point.
Rather, keep your legs slightly bent at the knees.
Go up like a normal pushup, but when you move your body towards the floor, you don't keep your body straight.
Twist your body and head to a certain side.
Alternate sides between each push-up cycle.

Rest for 30 seconds

Workout no. 13 for 30 seconds (Pushup Feet On Wall)

The target is the upper body.
To do this pushup, you must start next to a wall.
Both feet should be against the wall with the front with your body in a normal pushup position.
While doing this pushup, move your feet up and down slightly touching the wall.

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 (Pushup Feet On Wall)

The target is the upper body.
To do this pushup, you must start next to a wall.
Both feet should be against the wall with the front with your body in a normal pushup position.
While doing this pushup, move your feet up and down slightly touching the wall.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Corkscrew Pushup)

The target is the upper body.
This exercise is a more advanced pushup technique.
Different from normal pushups, your body should not remain straight at the starting point.
Rather, keep your legs slightly bent at the knees.
Go up like a normal pushup, but when you move your body towards the floor, you don't keep your body straight.
Twist your body and head to a certain side.
Alternate sides between each push-up cycle.

Rest for 30 seconds

Workout no. 3 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. 4 for 30 seconds (Push Up With Toe Tap)

This exercise is in the intermediate category.
Begin, pushups as you normally would, but as you move your body up, and move it to lift your left hand off the ground.
At the same time, bend your right foot and move it forward a little while holding it off the floor.
Now, in the next cycle, do the same with the right and the left leg.
Do this quickly, once for the left and once for the toe.

Rest for 30 seconds

Workout no. 5 for 30 seconds (The Pike Pushup)

The target is the upper body.
This is a good calisthenic exercise to develop the upper body strength required for the pushup.
Be in an A-Frame position, with your between your arms.
Your back needs to be flat and your knees must be straight.
Slowly lower your head to the ground while bending your elbows.
You must be looking directly through the legs and not at the ground.
Then push yourself and repeat.

Rest for 30 seconds

Workout no. 6 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. 7 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. 8 for 30 seconds (Pushup Feet On Wall)

The target is the upper body.
To do this pushup, you must start next to a wall.
Both feet should be against the wall with the front with your body in a normal pushup position.
While doing this pushup, move your feet up and down slightly touching the wall.

Rest for 30 seconds

Workout no. 9 for 30 seconds (Corkscrew Pushup)

The target is the upper body.
This exercise is a more advanced pushup technique.
Different from normal pushups, your body should not remain straight at the starting point.
Rather, keep your legs slightly bent at the knees.
Go up like a normal pushup, but when you move your body towards the floor, you don't keep your body straight.
Twist your body and head to a certain side.
Alternate sides between each push-up cycle.

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 (Push Up With Toe Tap)

This exercise is in the intermediate category.
Begin, pushups as you normally would, but as you move your body up, and move it to lift your left hand off the ground.
At the same time, bend your right foot and move it forward a little while holding it off the floor.
Now, in the next cycle, do the same with the right and the left leg.
Do this quickly, once for the left and once for the toe.

Rest for 30 seconds

Workout no. 12 for 30 seconds (The Pike Pushup)

The target is the upper body.
This is a good calisthenic exercise to develop the upper body strength required for the pushup.
Be in an A-Frame position, with your between your arms.
Your back needs to be flat and your knees must be straight.
Slowly lower your head to the ground while bending your elbows.
You must be looking directly through the legs and not at the ground.
Then push yourself and repeat.

Rest for 30 seconds

Workout no. 13 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. 14 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.

DAY 24

Warm-up

Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds (Push Up With Toe Tap)

This exercise is in the intermediate category.
Begin, pushups as you normally would, but as you move your body up, and move it to lift your left hand off the ground.
At the same time, bend your right foot and move it forward a little while holding it off the floor.
Now, in the next cycle, do the same with the right and the left leg.
Do this quickly, once for the left and once for the toe.

Rest for 30 seconds

Workout no. 2 for 30 seconds (Corkscrew Pushup)

The target is the upper body.
This exercise is a more advanced pushup technique.
Different from normal pushups, your body should not remain straight at the starting point.
Rather, keep your legs slightly bent at the knees.
Go up like a normal pushup, but when you move your body towards the floor, you don't keep your body straight.
Twist your body and head to a certain side.
Alternate sides between each push-up cycle.

Rest for 30 seconds

Workout no. 3 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. 4 for 30 seconds (Feet Elevated Pike Pushup)

The target is the upper body.
To begin this exercise, assume an A-Frame position, making sure to keep your head between your arms.
Now lift your feet up with the help of a chair or other object.
Do not forget the more your feet bend, the more weight is on your shoulders.
Lower your head while bending your elbows and then push yourself up.

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 (Corkscrew Pushup)

The target is the upper body.
This exercise is a more advanced pushup technique.
Different from normal pushups, your body should not remain straight at the starting point.
Rather, keep your legs slightly bent at the knees.
Go up like a normal pushup, but when you move your body towards the floor, you don't keep your body straight.
Twist your body and head to a certain side.
Alternate sides between each push-up cycle.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Push Up With Toe Tap)

This exercise is in the intermediate category.
Begin, pushups as you normally would, but as you move your body up, and move it to lift your left hand off the ground.
At the same time, bend your right foot and move it forward a little while holding it off the floor.
Now, in the next cycle, do the same with the right and the left leg.
Do this quickly, once for the left and once for the toe.

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 (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. 10 for 30 seconds (The Pike Pushup)

The target is the upper body.
This is a good calisthenic exercise to develop the upper body strength required for the pushup.
Be in an A-Frame position, with your between your arms.
Your back needs to be flat and your knees must be straight.
Slowly lower your head to the ground while bending your elbows.
You must be looking directly through the legs and not at the ground.
Then push yourself and repeat.

Rest for 30 seconds

Workout no. 11 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. 12 for 30 seconds (Pushup Feet On Wall)

The target is the upper body.
To do this pushup, you must start next to a wall.
Both feet should be against the wall with the front with your body in a normal pushup position.
While doing this pushup, move your feet up and down slightly touching the wall.

Rest for 30 seconds

Workout no. 13 for 30 seconds ( Arm Leg Raises)

Place your hands and knees on the floor, making sure your palms are under your shoulders and your knees are under your hips, if necessary place a pillow under your knees for comfort.
Both the arm and leg should be straight and the head should not point up to protect your neck.

Rest for 30 seconds

Workout no. 14 for 30 seconds (Feet Elevated Pike Pushup)

The target is the upper body.
To begin this exercise, assume an A-Frame position, making sure to keep your head between your arms.
Now lift your feet up with the help of a chair or other object.
Do not forget the more your feet bend, the more weight is on your shoulders.
Lower your head while bending your elbows and then push yourself up.

DAY 25

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 (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. 3 for 30 seconds ( Arm Leg Raises)

Place your hands and knees on the floor, making sure your palms are under your shoulders and your knees are under your hips, if necessary place a pillow under your knees for comfort.
Both the arm and leg should be straight and the head should not point up to protect your neck.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Pushup Feet On Wall)

The target is the upper body.
To do this pushup, you must start next to a wall.
Both feet should be against the wall with the front with your body in a normal pushup position.
While doing this pushup, move your feet up and down slightly touching the wall.

Rest for 30 seconds

Workout no. 5 for 30 seconds ( Arm Leg Raises)

Place your hands and knees on the floor, making sure your palms are under your shoulders and your knees are under your hips, if necessary place a pillow under your knees for comfort.
Both the arm and leg should be straight and the head should not point up to protect your neck.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Full Planche)

The target is the upper body.
This is a full-body exercise that is very advanced.
It is very difficult to master and I still have to do it myself.
If this exercise seems out of reach do not worry, it is not really needed to build a strong and ripped body.

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 (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. 9 for 30 seconds (The Pike Pushup)

The target is the upper body.
This is a good calisthenic exercise to develop the upper body strength required for the pushup.
Be in an A-Frame position, with your between your arms.
Your back needs to be flat and your knees must be straight.
Slowly lower your head to the ground while bending your elbows.
You must be looking directly through the legs and not at the ground.
Then push yourself and repeat.

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 (Pushup Feet On Wall)

The target is the upper body.
To do this pushup, you must start next to a wall.
Both feet should be against the wall with the front with your body in a normal pushup position.
While doing this pushup, move your feet up and down slightly touching the wall.

Rest for 30 seconds

Workout no. 12 for 30 seconds (Corkscrew Pushup)

The target is the upper body.
This exercise is a more advanced pushup technique.
Different from normal pushups, your body should not remain straight at the starting point.
Rather, keep your legs slightly bent at the knees.
Go up like a normal pushup, but when you move your body towards the floor, you don't keep your body straight.
Twist your body and head to a certain side.
Alternate sides between each push-up cycle.

Rest for 30 seconds

Workout no. 13 for 30 seconds (Full Planche)

The target is the upper body.
This is a full-body exercise that is very advanced.
It is very difficult to master and I still have to do it myself.
If this exercise seems out of reach do not worry, it is not really needed to build a strong and ripped body.

Rest for 30 seconds

Workout no. 14 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.

DAY 26

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 (Push Up With Toe Tap)

This exercise is in the intermediate category.
Begin, pushups as you normally would, but as you move your body up, and move it to lift your left hand off the ground.
At the same time, bend your right foot and move it forward a little while holding it off the floor.
Now, in the next cycle, do the same with the right and the left leg.
Do this quickly, once for the left and once for the toe.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Corkscrew Pushup)

The target is the upper body.
This exercise is a more advanced pushup technique.
Different from normal pushups, your body should not remain straight at the starting point.
Rather, keep your legs slightly bent at the knees.
Go up like a normal pushup, but when you move your body towards the floor, you don't keep your body straight.
Twist your body and head to a certain side.
Alternate sides between each push-up cycle.

Rest for 30 seconds

Workout no. 4 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. 5 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. 6 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. 7 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. 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 (Push Up With Toe Tap)

This exercise is in the intermediate category.
Begin, pushups as you normally would, but as you move your body up, and move it to lift your left hand off the ground.
At the same time, bend your right foot and move it forward a little while holding it off the floor.
Now, in the next cycle, do the same with the right and the left leg.
Do this quickly, once for the left and once for the toe.

Rest for 30 seconds

Workout no. 10 for 30 seconds (Corkscrew Pushup)

The target is the upper body.
This exercise is a more advanced pushup technique.
Different from normal pushups, your body should not remain straight at the starting point.
Rather, keep your legs slightly bent at the knees.
Go up like a normal pushup, but when you move your body towards the floor, you don't keep your body straight.
Twist your body and head to a certain side.
Alternate sides between each push-up cycle.

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 (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. 13 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. 14 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.

DAY 27

Warm-up

Jumping jacks for 1 minute.

Workout no. 1 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. 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 (The Pike Pushup)

The target is the upper body.
This is a good calisthenic exercise to develop the upper body strength required for the pushup.
Be in an A-Frame position, with your between your arms.
Your back needs to be flat and your knees must be straight.
Slowly lower your head to the ground while bending your elbows.
You must be looking directly through the legs and not at the ground.
Then push yourself and repeat.

Rest for 30 seconds

Workout no. 4 for 30 seconds (Push Up With Toe Tap)

This exercise is in the intermediate category.
Begin, pushups as you normally would, but as you move your body up, and move it to lift your left hand off the ground.
At the same time, bend your right foot and move it forward a little while holding it off the floor.
Now, in the next cycle, do the same with the right and the left leg.
Do this quickly, once for the left and once for the toe.

Rest for 30 seconds

Workout no. 5 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. 6 for 30 seconds (Corkscrew Pushup)

The target is the upper body.
This exercise is a more advanced pushup technique.
Different from normal pushups, your body should not remain straight at the starting point.
Rather, keep your legs slightly bent at the knees.
Go up like a normal pushup, but when you move your body towards the floor, you don't keep your body straight.
Twist your body and head to a certain side.
Alternate sides between each push-up cycle.

Rest for 30 seconds

Workout no. 7 for 30 seconds (Pushup Feet On Wall)

The target is the upper body.
To do this pushup, you must start next to a wall.
Both feet should be against the wall with the front with your body in a normal pushup position.
While doing this pushup, move your feet up and down slightly touching the wall.

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 (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 (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 (The Pike Pushup)

The target is the upper body.
This is a good calisthenic exercise to develop the upper body strength required for the pushup.
Be in an A-Frame position, with your between your arms.
Your back needs to be flat and your knees must be straight.
Slowly lower your head to the ground while bending your elbows.
You must be looking directly through the legs and not at the ground.
Then push yourself and repeat.

Rest for 30 seconds

Workout no. 12 for 30 seconds (Push Up With Toe Tap)

This exercise is in the intermediate category.
Begin, pushups as you normally would, but as you move your body up, and move it to lift your left hand off the ground.
At the same time, bend your right foot and move it forward a little while holding it off the floor.
Now, in the next cycle, do the same with the right and the left leg.
Do this quickly, once for the left and once for the toe.

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 (Corkscrew Pushup)

The target is the upper body.
This exercise is a more advanced pushup technique.
Different from normal pushups, your body should not remain straight at the starting point.
Rather, keep your legs slightly bent at the knees.
Go up like a normal pushup, but when you move your body towards the floor, you don't keep your body straight.
Twist your body and head to a certain side.
Alternate sides between each push-up cycle.

Rest for 30 seconds

Workout no. 15 for 30 seconds (Pushup Feet On Wall)

The target is the upper body.
To do this pushup, you must start next to a wall.
Both feet should be against the wall with the front with your body in a normal pushup position.
While doing this pushup, move your feet up and down slightly touching the wall.

Rest for 30 seconds

Workout no. 16 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 28

Warm-up

Jumping jacks for 1 minute.

Workout no. 1 for 30 seconds (Double Arm Lever)

The target is the upper body.
This is a gymnastic exercise made to keep your body horizontal.
Start by pulling the elbows to the sides of the torso, about shoulder-width apart.
Suspend slowly by lifting your hips and feet off the ground and pressing your hands to the ground.
Point your toes towards your feet.

Rest for 30 seconds

Workout no. 2 for 30 seconds (The Pike Pushup)

The target is the upper body.
This is a good calisthenic exercise to develop the upper body strength required for the pushup.
Be in an A-Frame position, with your between your arms.
Your back needs to be flat and your knees must be straight.
Slowly lower your head to the ground while bending your elbows.
You must be looking directly through the legs and not at the ground.
Then push yourself and repeat.

Rest for 30 seconds

Workout no. 3 for 30 seconds (Push Up With Toe Tap)

This exercise is in the intermediate category.
Begin, pushups as you normally would, but as you move your body up, and move it to lift your left hand off the ground.
At the same time, bend your right foot and move it forward a little while holding it off the floor.
Now, in the next cycle, do the same with the right and the left leg.
Do this quickly, once for the left and once for the toe.

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 (Corkscrew Pushup)

The target is the upper body.
This exercise is a more advanced pushup technique.
Different from normal pushups, your body should not remain straight at the starting point.
Rather, keep your legs slightly bent at the knees.
Go up like a normal pushup, but when you move your body towards the floor, you don't keep your body straight.
Twist your body and head to a certain side.
Alternate sides between each push-up cycle.

Rest for 30 seconds

Workout no. 6 for 30 seconds (Pushup Feet On Wall)

The target is the upper body.
To do this pushup, you must start next to a wall.
Both feet should be against the wall with the front with your body in a normal pushup position.
While doing this pushup, move your feet up and down slightly touching the wall.

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 (Double Arm Lever)

The target is the upper body.
This is a gymnastic exercise made to keep your body horizontal.
Start by pulling the elbows to the sides of the torso, about shoulder-width apart.
Suspend slowly by lifting your hips and feet off the ground and pressing your hands to the ground.
Point your toes towards your feet.

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 (The Pike Pushup)

The target is the upper body.
This is a good calisthenic exercise to develop the upper body strength required for the pushup.
Be in an A-Frame position, with your between your arms.
Your back needs to be flat and your knees must be straight.
Slowly lower your head to the ground while bending your elbows.
You must be looking directly through the legs and not at the ground.
Then push yourself and repeat.

Rest for 30 seconds

Workout no. 11 for 30 seconds (Push Up With Toe Tap)

This exercise is in the intermediate category.
Begin, pushups as you normally would, but as you move your body up, and move it to lift your left hand off the ground.
At the same time, bend your right foot and move it forward a little while holding it off the floor.
Now, in the next cycle, do the same with the right and the left leg.
Do this quickly, once for the left and once for the toe.

Rest for 30 seconds

Workout no. 12 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. 13 for 30 seconds (Corkscrew Pushup)

The target is the upper body.
This exercise is a more advanced pushup technique.
Different from normal pushups, your body should not remain straight at the starting point.
Rather, keep your legs slightly bent at the knees.
Go up like a normal pushup, but when you move your body towards the floor, you don't keep your body straight.
Twist your body and head to a certain side.
Alternate sides between each push-up cycle.

Rest for 30 seconds

Workout no. 14 for 30 seconds (Pushup Feet On Wall)

The target is the upper body.
To do this pushup, you must start next to a wall.
Both feet should be against the wall with the front with your body in a normal pushup position.
While doing this pushup, move your feet up and down slightly touching the wall.

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 ( Arm Leg Raises)

Place your hands and knees on the floor, making sure your palms are under your shoulders and your knees are under your hips, if necessary place a pillow under your knees for comfort.
Both the arm and leg should be straight and the head should not point up to protect your neck.