Place both hands on the mat shoulder-width apart, shoulders over your wrists, with your legs extended behind you about hip-width apart. You should be resting on the balls of your feet. Pull your abs in toward your spine. This is your starting position.
Keep your back flat as you bend your elbows and lower your torso toward the mat, ensuring that your elbows remain in close contact with the sides of your body.
Extend your arms, straight your elbows, and lift your body back to the starting position.
This counts as one rep. Complete as many reps as you can with proper form in 45 seconds, followed by a 15-second rest. If you need to modify, you can perform the push-ups on your knees.