This workout contains a variety of pushups so make sure to warm up your arms, shoulders, and chest muscles. Also, don’t forget to stretch these same muscles after your workout.

The workout – “Power Pushups”
** take at least 1 min rest between pushup sets
** the number of pushups are designed for a male. As a female, half the number of pushups is a good challenge for me.

plank (45 sec)
side plank (45 sec each side)
20 pikes on a yoga ball
20 pushups with a twist
20 plank pushups (10 pushups leading with each hand)
20 spiderman pushups
10 stationary inchworms with a pushup and a twist at the bottom (instead of the normal plank position at the bottom of the inchworm, do a pushup with a twist before walking your hands back toward your feet)
20 bird-dogs
20 pikes on a yoga ball
10 leaning planks on a bosu ball (invert the bosu so the flat side is facing upward. Grab the sides and assume a straight-arm plank position. Lean to the left so that your weight is primarily on your left side, roll back to center and then roll to the right and back to center. Repeat 10 times slowly.)
20 side tricep pushups (10 each side)
20 triangle/diamond pushups
20 pushups with an arm raise (10 with each hand)
6 min abs (pick 6 ab exercises and do each one for one minute with no rest in between)

** Pushup challenge: Regular pushups to exhaustion. Remember to keep track of your progress!