Advanced shoulder push-up

Recommended Repetitions: 5 repetitions  each leg

Advanced shoulder push-up
  1. Stand with feet hip width apart
  2. Tip forward at hips, bending until you can place both hands on floor in front of your feet
  3. Walk your hands out and away from your feet until your body is in an upside­ down 'V' position
  4. Press your chest back towards your thighs
  5. Extend your left leg straight up towards the ceiling (keeping your hips level)
  6. Bending both elbows, bring your head toward the ground (keeping chin into your chest)
  7. Press away from the floor and straighten your arms
  8. Repeat on the right leg

Warm up, cool down and stretch

Before you get into your workout it’s important to warm up. Just five minutes of light activity is all you need. Things like:

  • Walking
  • Jogging on the spot
  • Pumping your arms
  • Shoulder rolls
  • Controlled punches
  • Circular ‘windmill’ arm movements in the air.

After your workout, cool down by following any of the above activities, again for five minutes. This is also a great time to stretch your muscles holding each stretch for 20-30 seconds. Make sure you hold at a point where you can feel the stretch but you shouldn’t feel discomfort or pain. Don’t bounce through these, just slow steady movements.

Disclaimer: If you have been inactive for a while, have heart disease, or a close relative with heart disease or if you have other major health problems, or are pregnant, please check with your doctor before following these workouts.