All you will need for this push ups workout is a mat, a chair and some determination!

The timer will be on for 30 seconds of work with 30 seconds rest... this rest will be needed!! Maybe not after 1st set but definitely every set after this!

We perform each of the following exercises 2 times!

In regard alternatives, you can perform with hands on a chair to reduce amount of bodyweight having to push or one knees for the different versions. I usually suggest not to perform on knees if performing regular push ups but with variations, on knees can be useful to practice the alignment and getting you accustomed to the single side work.

Standard push ups
Pike push ups
Wide push ups
Archer push ups
Staggered push ups
Uneven to close push ups
Leaning forward push ups
Side to side push ups
Uneven push ups
Decline push ups
Single arm push up chair
Tricep push ups
Hold for 10 seconds then rise
Diamond push ups
Skullcrusher
X1 slow push up
Push up pulses
Side lying tricep push up
Cobra neutral hand position
Cobra diamond hand position
Single arm cobra
Diver push up
Dead stop tricep push up

Burnout!
3 x 10 seconds to use any energy left to rep out those standard push ups!!!

No pressure! Try your best! I find some variations a lot more challenging than others.. use this time to play!!!

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Check out my Beginner to Advanced Push Up Workout + Tips Video: https://youtu.be/N0RPCmtR_6Q

Please ensure you warm up! Here’s my recommended warm up routine: https://youtu.be/PzyzfjtNHb0

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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases