Sunday, June 21, 2009

Monday's Move of the Week

Move: Walk Out Push Ups

Why just do a normal push up when you could do a walk out push up!? While push ups are a great upper body exercise that you can do anywhere, a walk out push up does more that just strengthen your chest, shoulders, triceps and core. A walk out push up increases balance and flexibility as well!

Muscles worked: Chest, Shoulders, Triceps, Back, Core

How to:

  1. Stand with feet shoulder width a part. Begin move by bending over while keeping the legs as straight as possible and place your hands on the floor.

  2. Slowly “walk” your hands out in front of you until your body is in a push up position. Do a push up (keeping your body straight with hands a little wider than shoulder width apart, bend elbows and lower the body until elbows are at ninety degree angles and then raise you body by straightening your arms).

  3. Once the push up is complete, walk hands back towards feet and stand up straight.

Make 'em harder: Instead of walking the hands into a push up position from standing, you can do the front bend, place your hands on the floor and then jump your feet back into a push up position. Do the push up and then jump your feet forward towards your hands so that you end in a forward bend. Stand up straight and repeat full movement.

This is a fairly advanced move, so make it your own. You can do the push up on your knees or just practice going from the standing position into a push up position and then back to standing without a push up. Just remember to challenge yourself.


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