Change the outcome health and fitness

Push up workout – FREE Workout Routine

Body weight push up workout! Good luck!

Warm up
Jog 30 secs
Jumping jacks 30 secs
Arm circles forward 30 secs
Arm circles back 30 secs
Forward lunge to lateral raises 15 each side

**Equipment needed** Nothing
Round 1
Standard push ups x10
Shoulder taps x20
Burpees x10

-Rest 1 Minute-

Repeat 3 times

Round 2
Oblique Push ups x10
Mountain climbers x20
Burpees x10

-Rest 1 minute-

Repeat 3 times

Round 3
Standard push ups x5
Shoulder taps x10
Oblique push ups x5
Mountain climbers x10
Burpees x10


During push ups touch your chest to the ground if possible for increased difficulty.

You can do the push ups on your knees for a regression.

If you have any questions or are interested in online coaching with more personalized workouts to fit you, please let me know in the comments, or visit my site, thank you!

P.S. Don’t forget to try out my other free workouts Here!


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My name is Martin, I'm a NASM Certified Personal Trainer and NASM Fitness Nutrition Specialist. I've personally experienced the difficulty of weight loss and being a skinny hard gainer. It's really tough to do alone. Allow me to help you as your Health Coach; together we won't fail.

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