Helpful Terminology

Perform a push-up as usual, but outside your hands should be two even blocks, or raised platforms that are totally stable. Note that the higher the height of the blocks, the more difficult the movement. When performing the push-up, explode from the bottom of the push-up and land with both hands on top of the raised platforms, instead of on the ground. This should be an explosive jumping movement with your hands, not a step. Walk or jump your hands back down to the ground, and repeat.

From an Elbow Plank position, place one hand flat on the ground, then the other hand flat on the ground, and fully extend both arms. Lower yourself back to Elbow Plank position in the same way you got up.

Assume the top of a push-up position with your hands directly under your shoulders, and your ears, shoulders, hips, knees and ankles in a straight line. If this is already difficult, you may stop here. To proceed: maintaining your body in this position, take small steps with your hands in front of your body. Get as low as you can by walking your hands straight out in front of you while maintaining a neutral back position. You should not have any lower back pain. If you do, it means that you lowered your hips and are not maintaining a neutral spine.

Perform push-ups as normal, but with only one leg on the ground. This will target the core and abdominals more than a traditional push-up.

While in the bridge position, lift one foot off the ground and point it straight up to the ceiling. Keep the opposite foot flat on the ground. Alternate sides each interval.

Begin in the Tall Plank position with your hands directly under your shoulders, with the shoulders, hips, and ankles all in a straight line. Bring your left knee to the outside of your left elbow if your flexibility allows for it (if not, bring it as close to the elbow as possible). Then, launch both legs in the air to switch positions, landing with your right knee outside your right elbow. Increase or decrease the intensity of this movement by performing the movement quickly or slowly. For an additional challenge, you can try Grasshoppers, which are performed similarly to the Mountain Climber, but instead of touching your knee to the elbow on the same side you bring the knee under the belly and touch it to the opposite elbow.

Stand with feet hip distance apart. Take a big step forward with one foot and plant the front foot firmly on the ground. Lower your body, touching your back knee to the ground (if you are able). Keep your front knee over the ankle at all times. Press your body off the ground with the front foot and bring both feet together. Repeat on both sides for one repetition. If you want to do this with weights, you can hold one in front of your chest, or two in either hand.