Chest Exercise - Incline Push-Ups

There are many different variations of push-ups. You have the regular push-up, incline push-ups, decline push-ups, and even wall push-ups. You even have different variations on the push-ups! For the regular push-ups you can do them on your knees or your feet. I recommend doing as many as possible - with proper form - on your feet and then switch to your knees to finish. Here I wanted to explain how to do an incline push-ups which you will see in many of our workout plans.

Chest Exercise: Incline Push-Ups

How to perform incline push-ups:

1. Stand in front of a sturdy platform (a bench that won't move)
2. Place your hands a little wider than shoulder width on the edge of the platform
3. Keeping your body straight (don't let your bottom sag or stick up), lower your chest to the platform
4. Return to the starting position (arms straight) in a controlled manner

Leg Exercise - Step-Up Variations

It's no secret that leg day is my favorite. It's also no secret that step-ups are my favorite exercise. Yes, those are both true statements!

There are many different ways that you can preform a step-up. I wanted to share a few here with you today. Step-ups are incorporated into all of our workout plans and I even created a 30-day step-up challenge! Try incorporating these into your next leg day routine!

Leg Exercise - Step-Up Variations

How to perform step-ups:

1. Stand in front of a bench holding weights by your side (or use an EZ bar across your shoulders)
2. Simply step up onto the bench with one leg and step back down again
   • You can either alternate legs or finish all listed repetitions on one leg before moving on

Variations:

• Step-Up with Knee Lift (center picture) - Perform a regular step-up and then lift your opposite leg as seen in the middle picture
• Step-Up with Rear Leg Extension (right picture) - Perform a regular step-up and then lift the opposite leg behind you, really squeezing your glute muscles

Tips: If you are a beginner you can make this exercise easier by not using any weight and stepping onto a low platform. If you would like to make this exercise harder, you can do these weighted on a high platform.

Shoulder Exercise - Y, T & I

Looking for a new shoulder exercise to add to your routine? Try this challenging Y, T & I exercise. You will see this in most of our exercise plans on shoulder day. Get ready to lower your weight substantially for this one!

Y, T & I

1. Choose light dumbbells (do NOT use heavy weights for this) - trust us, it will still be challenging!
2. Prop yourself up on an incline bench (as seen in the photos below) or lie facedown on a flat bench.
3. Grasping the dumbbells, lift both arms toward your head forming the letter "Y".

4. Next, bring your arms out to your sides to form the letter "T".

5. Lastly, bring your arms above your head with your elbows at your ears to form the letter "I".

6. Repeat for the listed number of reps.

Tips:

• As mentioned, choose a light weight for this exercise.
• Use slow and controlled motions.

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