Bodyweight exercises

Press-Ups

Muscles worked: pectorals, anterior deltoids and triceps

Option 1 – Box position

Option 2 – ¾ position

Option 3 – Full

Option 4 – Full with feet stacked

• Ensure your hands are positioned wider than your shoulders throughout the movement.
• Bend your elbows as you lower your body to the floor.
• Straighten your arms at the top of the movement without locking your elbows.

Muscles worked: glutes, erector spinae and hamstrings

Option 1 – Arms in contact with the floor

Option 2 – Arms raised

Option 3 – Alternate leg extension 

• Tilt your pelvis under and slowly lift your spine from the floor, starting at the tailbone of your spine.
• At the top of the movement, ensure your hips are level with your knees and hold this position for 3 breaths, squeezing your glutes throughout.
• Lower your torso slowly, starting at the mid spine and ending your tailbone.

• For Option 2, ensure your shoulder blades are drawn back when extending your arms.

• For Option 3, during the leg extension focus on keeping both your knees parallel and aligned.

Muscles worked: abdominals

• Position your arms to sit directly under your shoulder joints, aiming to keep your shoulders back and down.
• Extend your legs either feet together or hip-width apart.

Throughout the hold, aim to keep your neck and spine in alignment, with abs and glutes braced – focus on taking slow deep breaths

Muscles worked: erector spinae, abdominals, glutes and hamstrings

• In the box position, ensure your arms sit directly under the shoulder joints and your knees sit under your hips.
• When extending your arms and legs, focus on keeping your trunk as stable as possible.

Keep your chest and hips square to the floor throughout the movements.