Warm-up
- Arm circles: 10 circles forward, 10 circles backward
- Push-up position hold: Hold for 30 seconds
- Wall push-ups: 10 repetitions
- Chest stretch: Hold for 30 seconds
Workout
Push-ups
- Start in a push-up position with your hands shoulder-width apart and your body forming a straight line from your head to your heels.
- Lower your body down until your chest touches the ground, then push back up to the starting position.
- If you can’t do a full push-up, start on your knees.
- Repeat 10-15 times.
Wall push-ups
- Stand facing a wall with your hands placed on the wall at shoulder height and your feet shoulder-width apart.
- Lean forward until your body forms a straight line from your head to your heels.
- Bend your elbows and lower your chest towards the wall, then push back up to the starting position.
- Repeat 10-15 times.
Chest stretch
- Stand in a doorway with your hands shoulder-width apart and your forearms placed on the doorframes.
- Lean forward until you feel a stretch in your chest.
- Hold for 30 seconds.
Cool-down
- Arm circles: 10 circles forward, 10 circles backward
- Chest stretch: Hold for 30 seconds
You can do this workout 2-3 times per week to see results. Be sure to listen to your body and rest when needed.
Safety tips
- Be sure to warm up before starting your workout and cool down afterwards.
- Listen to your body and rest when needed.
- Don’t push yourself too hard, especially if you’re new to exercise.
- If you experience any pain, stop the exercise immediately.
Enjoy your workout!
