16 Minutes Closer to Buff Arms: Push-Up Workout
Push-ups are one of the most effective exercises to target your upper body, and mixing in some variations to the basic move will help tone your abs, legs, and butt. Here's a circuit workout combining six different dynamic variations of the basic push-up. If you're unsure how to do each one, check out the description below.
Basic Push-Ups: Come into plank position with your hands underneath your shoulders and your feet hips-width-distance apart. Keep your core engaged as you bend your elbows out to the sides, lowering your torso toward the ground, then straighten the arms. Do regular push-ups for 30 seconds.
Wide-Arm Push-Ups: Separate your hands so they are slightly wider than shoulder-width-distance apart, and do 30 seconds of push-ups in this position.
T Push-Ups: From plank position, do one regular push-up, but as you reach the top of the push-up position, lift your right arm up toward the ceiling, stacking your shoulders and creating a T-shape with your body. Release your right arm back to plank position, do another push-up, and as you reach the top of the push-up position, lift your left arm up toward the ceiling. Alternate like this for 30 seconds.
One Elbow In, One Elbow Out: From plank position, as you lower, bend one elbow behind you, brushing it against the side of your torso, and bend one elbow out to the side like you're doing a regular push-up. Repeat push-ups like this for 30 seconds on each side.
One-Legged Push-Ups: From plank position, lift your right foot a few inches off the ground. Keep that thigh engaged, and do 30 seconds of push-ups in this position and then 30 more seconds with the left foot lifted.
Backbend Push-Ups: Roll over onto your back, coming into Wheel Pose. As you exhale, bend your elbows and lower the top of your head toward the floor, stopping before it touches. Then inhale to straighten your arms, coming back into Wheel. Repeat for 30 seconds.
Complete this four-minute circuit four times. If your upper body isn't strong enough to do push-ups with straight legs, then do this circuit with your knees resting on the ground — you're still working your upper body.