Day 18 · Sunday 18 October Today
Floor wide 3/4 press up
If you have a heart condition or other health condition, check with your GP that this is safe for you first.
Beginner Box press up
- 30 seconds work
- 30 seconds rest
- 3 rounds
Play video: Beginner: Box press up
- Set up with your hands wider than your shoulders, fingers facing forward
- Rest your knees directly under your hips, with your feet and knees hip distance apart, like a box shape
- Bend your elbows to lower your chest towards the floor
- Extend your elbows to press back up, keeping the movement controlled
Intermediate Floor 3/4 press up
- 30 seconds work
- 30 seconds rest
- 3 rounds
Play video: Intermediate: Floor 3/4 press up
- Start on the floor with your hands a little wider than shoulder width, keeping your forearms vertical
- Keep your body in one straight line from shoulders to knees, with your tummy gently braced and neck long
- Bend your elbows to lower part way with control
- Press the floor away to straighten your arms, keeping the movement steady
Advanced Floor wide 3/4 press up optional
- 30 seconds work
- 30 seconds rest
- 3 rounds
No separate video — this builds on the Intermediate move.
- Add one additional round
- Lower further into the movement to increase the challenge
- Try a few repetitions on your toes, keeping your body in a straight line from your shoulders to your heels