July

Push ups are hard! And they are definitely a "use it or lose it" strength that we need to practice daily to maintain or build.  This month's challenge is easy to scale for your ability level by changing the style of pushup you are working and/or adding sets.  I recommend at least two sets per day of the count listed.

A standard pushup begins in plank pose with your hands spread wide just below (or slightly wider) than your shoulders, on your toes with a tight solid core/midline.  If you aren't able to hold a solid plank pose modify your pushup by bringing hands to a countertop or wall for less weight to hold up.

From plank, push forward on your toes and lower down to the mat so your elbows stack over your wrists and hugs snugly in towards your ribs for stability. The only things that should move are your wrists, elbows and shoulders...not your belly, keep it solid!

Engage chest, shoulder, tricep and core strength to push straight back up as you exhale.  Repeat for desired rep count.

*Modifications*  If you are ready to pushup from the mat but need to come to your knees, do so after you push forward on your toes so that you still get proper alignment of the elbows over the wrists as you come down and push back up.  Try to lift your knees into full plank between every rep and/or even lower down to the mat from full plank, dropping your knees only to push back up.  

If you already have a solid pushup, work more chest by bringing hands wider than shoulders, more triceps by bringing thumb&index fingers together in a triangle beneath the chest. Try lifting one leg for oblique strength or offsetting one hand on a ball for more shoulder strength.

As always please post comments and have fun with it!