3×/week8 weeks
Bodyweight Anywhere 3×
No gym needed: bodyweight and a resistance band, three times a week.
BeginnerGeneral fitness45 min
ChestBeginnerCompound
Push-up
The bodyweight press; works anywhere.
Benefits
- No equipment needed
- Trains the core at the same time
How to do it
- Hands slightly wider than shoulders
- Body in one straight line from head to heels
- Chest to a fist's height from the floor
Common mistakes
- Hips sagging
- Head poking forward
Starting prescription
- sets
- 3
- reps
- 8–15
- Rest
- 60 s
- Reps in reserve
- 2
Safety and limitations
- Wrist · Modify
With a severe wrist limitation: lighter load, shorter range, stop if it hurts. - Shoulder · Modify
With a severe shoulder limitation: lighter load, shorter range, stop if it hurts.
Alternatives
Similar
Easier
Harder
Programs that use it
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