Instructions for the basic 6: The Pushup

The Basic 6 Strength Training Exercises

1. Push (chest, shoulders and arms)
2. Pull (upper back & arms)
3. Lunge (legs & butt)
4. Squat (legs & butt)
5. Deadlift (legs & low back)
6. Rotation (torso - abdominals, obliques & low back)

Push exercises done outside in a boot camp will be limited to a variety of pushups and dips.  I will give instruction on the modified & basic pushup for this post and as you get stronger you will be able to add some variety to your pushups.

The Modified Pushup

1. Start on knees and hands
2. Your hips & butt should be in a straight line with your shoulders and knees.  Imagine a pole going through the top of your head down to your knees
3. Your hands should be a little wider than your shoulders and right under the shoulders
4. Keeping your arms, chest and core muscles contracted & tight, lower your body until you are about 5" from the ground
5. Push up with your chest, arms, core and thigh muscles
6. As you push up keep your hips straight and do not let your butt go into a pike position (or a teepee)

The Standard Pushup

1. Start on knees and toes
2. Your back, hips, butt & legs should be in a straight line. Imagine a pole going through the top of your head down to your toes
3. Your hands should be a little wider than your shoulders with your arms directly perpendicular with the floor
4. Keeping your arms, chest, core & leg muscles contracted & tight, lower your body until you are about 5" from the ground
5. Push up with your chest, arms, core and thigh muscles
6. As you push up keep your hips straight and do not let your butt go into a pike position (or a teepee)

 **Tips for a good pushup: upen your chest up as you go down and focus on the muscles you are using the most - your chest and core.  Using your core will help when your arms aren't strong enough yet.  Practice makes perfect so do 2-3 sets of pushups three days a week (with rest days in between).