4th day of Fitness

4th day of Fitness- Push-ups

Goal of Movement- traditionally the goal of a push-up is to strengthen the chest and shoulders, however, for our participants the greater benefit of a push-up is the abdominal activation and strengthening, gluteal activation and strengthening, and increased sensory input to the hands and shoulder joint.

Start with the first progression, if it is too easy then progress to the next progression until you are feeling that you are being challenged, but still able to maintain the integrity of the exercise. Remember to take pictures/videos, continue working on exercises previous and record all in 12 Days of Fitness tracker.


  1. Push-ups on knees
  2. Push-ups on toes
  3. Inchworm to push-up
  4. Stagger push-ups
  5. Burpees

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