Focus & Benefits: If improving your core strength and conquering full push-ups are goals or yours, this under 30-minute workout is a great option for tackling both objectives. After all, push-ups require total body strength and coordination, including a baseline of foundational strength from your core muscles (abdominals, lower back, glutes, hip flexors). You’ll complete two core circuits in this routine with a combination of full-body supine (face up) and prone (face down/plank) position exercises interspersed with rounds of push-ups practice. By the end of the routine, you’ll complete at least 50 push-ups!  

Equipment: All you need is a mat for this workout!

Tips & Helpful Information: There are several ways you can complete your push-ups:

• Full push-ups from your toes, on the mat (most difficult).
• Full push-ups from your toes, on a stable, elevated surface (a little less difficult).
• Eccentric push-ups – remain on your toes as you descend to the mat, drop your knees once your chest is right above the ground, press up to the starting position from the modified (knees down) push-up position (moderately difficult).
• Modified push-ups, knees down on the mat (very accessible).
• Full push-ups against the wall (most accessible).

Use any combination of these options to get through as many high-quality push-ups as you can during the workout! You can track your push-ups progression by noting which of these options you use throughout the routine, noticing when you start to fatigue and how this affects your choices. Keep in mind that the accessibility/difficulty rating in parenthesis is also specific to each exerciser – these are just general categorizations.

Difficulty & Modifications Explained: This routine is rated as a level 4 because of the high reps of push-ups and the moderate core strength required to complete the core exercises. To reduce the overall difficulty, opt for any of the bent-knee core exercise modifications, take short breaks during the work intervals, and/or decrease your goal reps for the push-ups intervals. Review the push-ups options in the above “Tips” section to consider your alternatives.

Closing Notes: As always, we’re aiming for quality over quantity! Prioritize good form and proper muscle engagement. This is a great workout for benchmarking core strength and building your push-ups proficiency. Use it to track your progress!

Have fun!

Workout
Warm-Up: 30 sec per exercise, no rest between exercises (3:00) 
(Seated/on the mat) 
-Shoulder Rolls (forwards and back) 
-Thread the Needle - R 
-Thread the Needle - L 
-Bird-Dog 
-Full Plank: Alt. Regular + Modified (knees down) 
-Modified Boat + Alt. Leg Lifts 

***30 sec off***

Core Circuit #1: 30 sec on / 10 sec off / 2 rounds total with 45 sec of Push-Ups after each round (~6:00) 
-Full/Butterfly Sit-Up 
-3-Sec Hollow Hold + Body X (legs + arms abduction) 
-Forearm Plank 
***15 sec off*** 
-45 sec to complete 10 Push-Ups (no extra break between rounds) 

***Water Break #1***

Circuit #2: 30 sec on / 10 sec off / 2 rounds total with 45 sec of Push-Ups after each round (~6:00) 
-Roll-Up (arms outstretched overhead) 
-Leg Lower (upper body elevated) + 2x Cross-Feet Reaches 
-Forearm Plank: See-Saw 
***15 sec off*** 
-45 sec to complete 10 Push-Ups (no extra break between rounds) 

***Water Break #2***

Finisher: 20 sec on / 10 sec “pause” / 3 rounds 
-Push-Ups [hold Full Plank during 10 sec “pause”] (~1:30)

Cool-Down: approx. 30 sec per stretch (approx. 3:00)
-Child’s Pose
-Up-Dog/Cobra
-Scorpion - R 
-Scorpion- L 
-Down-Dog
-Cat-Cow