Start a push-up with a high plank and outside-shoulder-width hands. Bend your elbows and lower your chest, then push up to start. Try 3–4 sets of 8–12 reps.
Shoulders, biceps, back. Use a bar. Shoulder-width hands overhand grip the bar. Raise your chin. Stop falling. Start with resistance band-assisted pull-ups.
Hip-width separation. Sit with bent legs and hips back. High, heel-weighted. Lower as much as your form allows, then push up to the starting position.
Hip-width feet. Step forward and bend your knees 90 degrees with your front knee slightly above the ground. Switch legs and stand.
Shoulders, triceps, chest. Use parallel bars or flat shoulders. Grab the bars and jump. Lower your arms to parallel and push up to the starting position.
Planks strengthen abs and back. Facedown on the ground. Elbows tucked, forearms on the floor. Forearms and toes. Stay grounded.
Full-body workouts. Put your hands on the ground. From a high plank, push-up, leap back to your hands, and explode upwards.