|Double Click to Enlarge|
Push-Ups -- Whether you do full push-ups or need to modify them at first, use the best form that you can. See the Push-ups photo diagram below for some helpful hints and tips.
- Harder -- Ace Fitness Exercise Library -- Push-up
- Easier -- ACE Fitness Exercise Library -- Bent-Knee Push-ups
ACE (The American Council on Exercise) is an extremely reputable source for safe and reliable fitness information. If you are unsure of how to execute an exercise, ACE has a great library of exercises with excellent step-by-step explanations and photos.
Plank -- The 1st position of your push-up is also the straight arm plank. After completing your 30 Push-Ups, hold in your plank position for 30 seconds. The Plank will work your core muscles. Be sure to keep your butt down, your abs tucked up tight, don't let your back sag and don't forget to breath. If you cannot hold the straight arm plank with good form for the number for seconds required, try starting with the Front Plank from the link below. This plank is done on your elbows and forearms instead of your hands.
- Harder - Straight Arm Plank
- Easier -- Ace Fitness Exercise Library -- Front Plank
- Want more options? Here's an interesting article about the progression of the plank to easiest to hardest with lots of options in between: Plank Progressions for Killer Abs
Bench Dips -- Sit on the side of a bench with your palms on the bench, beside your hips. If you don't have a bench , the edge of a dry bath tub, sturdy chair or coffee table will work too. Your legs should be straight out in front of you, heels on the floor, toes up. Straighten your arms so your butt lifts off the bench. Bend your elbows 90° as you lower your butt toward the floor. Pause, and then push back up to the starting position. Move up and down in a smooth and controlled motion as bench dips can place stress on your shoulders. Concentrate on using your arms to to lift your body (not your legs). After each set of dips, hold in the lowest position of the dip for the allotted time. See photo 2 below.
- Harder: The straighter your legs are the harder the exercise will be.
- Easier: If you cannot complete the exercise with your legs straight, try bending your knees. The exercise will be easiest with your knees bent at a 90° angle, feet flat on the floor directly below your knees.
|Photo Source: Sportize Me
Now you're ready to try it!
Let me know how it goes for you!
Quick Upper Body Workout
No Equipment Needed
30 Push-ups, Plank for 30 seconds
20 Push-ups, Plank for 20 seconds
10 Push-ups, Plank for 10 seconds
30 Bench Dips, Hold for 30 seconds
20 Bench Dips, Hold for 20 seconds
10 Bench Dips, Hold for 10 seconds