Y Press

Y press is an exercise that involves pushing the arms out in the shape of a Y.

It’s primarily a shoulder strengthening exercise but it does also support weight loss.

Variation A – No Weight Y Press

1. Do a Y press as shown in the video but don’t use any weight, just do the motions with your arms. Hold this press for 60 seconds.
2. Rest for 30 seconds.
3. Do a second set of Y press and hold for 60 seconds.
4. Rest for 30 seconds.
5. Do a third set of Y press and hold for 60 seconds.

Variation B – Weighted Y Press

1. Do a Y press as shown in the video and hold for 60 seconds.
2. Rest for 30 seconds.
3. Do a second set of Y press and hold for 60 seconds.
4. Rest for 30 seconds.
5. Do a third set of Y press and hold for 60 seconds.

Variation C – Weighted, Moving Y Press

1. Do a Y press as shown in the video and hold for 5 seconds.
2. Bend your elbows, bring the dumbbells toward your shoulders and hold for 5 seconds.
3. Repeat this motion nine more times to complete a total of 10 reps.
4. Rest for 30 seconds.
5. Do a second set of weighted, moving Y press for 10 reps.
6. Rest for 30 seconds.
7. Do a third set of weighted, moving Y press for 10 reps.

Two Speed Push Ups

Two Speed Push Ups are push up variation that combines speed and strength training.

The strength training aspect of the exercise is great for building muscle in the upper body while the speed aspect of the exercise is great for burning body fat.

Variation A – Beginner Two Speed Push Ups

1. Do a set of two speed push ups as shown in the video but instead of raising your knees off the ground, keep them on the ground. Do these beginner two speed push ups continuously for 60 seconds.
2. Rest for 30 seconds.
3. Do a second set of beginner two speed push ups continuously for 60 seconds.
4. Rest for 30 seconds.
5. Do a third set of beginner two speed push ups continuously for 60 seconds.

Variation B – Fast To Slow Two Speed Push Ups

1. Do a set of two speed push ups as shown in the video continuously for 60 seconds.
2. Rest for 30 seconds.
3. Do a second set of fast to slow two speed push ups continuously for 60 seconds.
4. Rest for 30 seconds.
5. Do a third set of fast to slow two speed push ups continuously for 60 seconds.

Variation C – Slow To Fast Two Speed Push Ups

1. Do a set of two speed push ups as shown in the video but reverse the speed, so that you’re doing four push ups slow and then three push ups fast. Do these slow to fast two speed push ups continuously for 60 seconds.
2. Rest for 30 seconds.
3. Do a second set of slow to fast two speed push ups continuously for 60 seconds.
4. Rest for 30 seconds.
5. Do a third set of slow to fast two speed push ups continuously for 60 seconds.

Side To Side Push Ups

Side to side push ups are a challenging but effective weight loss exercise.

This video runs through a version of the exercise for beginners and a more advanced version of the exercise.

Variation A – Beginner Side To Side Push Ups

1. Do a set of side to side push ups based on the second variation shown in the video (move your arms and keep your feet in the same position) for 10 reps.
2. Rest for 30 seconds.
3. Do a second set of beginner side to side push ups.
4. Rest for 30 seconds.
5. Do a third set of beginner side to side push ups.

Variation B – Intermediate Side To Side Push Ups

1. Do a set of side to side push ups based on the first variation shown in the video (move your arms and feet when in a raised push up position) for 10 reps.
2. Rest for 30 seconds.
3. Do a second set of intermediate side to side push ups for 10 reps.
4. Rest for 30 seconds.
5. Do a third set of intermediate side to side push ups for 10 reps.

Variation C – Advanced Side To Side Push Ups

1. Do a set of side to side push ups based on the third variation shown in the video (move your arms and feet when in a low push up position) for 10 reps.
2. Rest for 30 seconds.
3. Do a second set of advanced side to side push ups for 10 reps.
4. Rest for 30 seconds.
5. Do a third set of advanced side to side push ups for 10 reps.

Scarecrows

Scarecrows is a dumbbell exercise that works the upper body and enhances mobility.

Scarecrows can be performed slowly to build strength and muscle or at a faster pace to burn calories.

Variation A – No Weight Scarecrows

1. Do a set of scarecrows as shown in the video for 15 reps but don’t use any weight, just do the motions with your arms.
2. Rest for 30 seconds.
3. Do a second set of scarecrows for 15 reps with no weights.
4. Rest for 30 seconds.
5. Do a third set of scarecrows for 15 reps with no weights.

Variation B – Light Weight, Fast Paced Scarecrows

1. Choose a set of dumbbells that you can do 15 reps of scarecrows with.
2. Do a set of scarecrows as shown in the video for 15 reps but increase the pace so that you are doing the scarecrows as fast as you can.
3. Rest for 30 seconds.
4. Do a second set of scarecrows as fast as you can for 15 reps.
5. Rest for 30 seconds.
6. Do a third set of scarecrows as fast as you can for 15 reps.

Variation C – Medium Weight Scarecrows

1. Choose a set of dumbbells that you can do 10 reps of scarecrows with.
2. Do a set of scarecrows as shown in the video for 10 reps.
3. Rest for 60 seconds.
4. Do a second set of scarecrows for 10 reps.
5. Rest for 60 seconds.
6. Do a third set of scarecrows for 10 reps.