Chest

The workout

Warm up first: 3–5 minutes of marching in place, arm circles and a few easy bodyweight squats.

1. Push-Up

   4 sets8–15 repsRest 90 sec

   Hands just outside your shoulders, body in one straight line. Drop to your knees if you can't get 8 good reps.

   Level up: Swap in a Dumbbell Floor Press, 10–12 reps.

   

   

2. Decline Push-Up

   3 sets6–12 repsRest 90 sec

   Feet on a couch or sturdy chair. Lower your chest toward the floor between your hands.

   Level up: Pause for 2 seconds at the bottom of every rep.

   

   

3. Wide Push-Up

   3 sets8–12 repsRest 60 sec

   Hands a little wider than a normal push-up. Keep your elbows from flaring straight out.

   Level up: Lower for a slow 3 count.

   

   

4. Push-Up to Side Plank

   3 sets6 each sideRest 60 sec

   Do a push-up, then rotate into a side plank with your top arm to the ceiling. Alternate sides.

   Level up: Hold each side plank for 3 seconds.

   

   

5. Incline Push-Up Burnout

   2 setsNear failureRest 60 sec

   Hands on a couch, counter or table edge. Keep going until you have 1–2 reps left.

   Level up: Use a lower surface to make it harder.