Exercise Video

Plange push ups are a variation of standard push ups that involve bringing the elbows closer to the body when performing the exercise.

They don’t require any additional equipment and are a great exercise for people at all stages of their weight loss journey.

Variation A – Beginner Plange Push Ups

1. Do a set of plange push ups based on the first variation shown in the video (feet on the ground) for 10 reps.
2. Rest for 30 seconds.
3. Do a second set of these beginner plange push ups for 10 reps.
4. Rest for 30 seconds.
5. Do a third set of these beginner plange push ups for 10 reps.

Variation B – Fast Paced Plange Push Ups

1. Do a set of plange push ups based on the first variation shown in the video (feet on the ground) for 10 reps but increase the pace so that you are doing the plange push ups as fast as you can.
2. Rest for 30 seconds.
3. Do a second set of these beginner plange push ups as fast as you can for 10 reps.
4. Rest for 30 seconds.
5. Do a third set of these beginner plange push ups as fast as you can for 10 reps.

Variation C – Advanced Plange Push Ups

1. Do a set of plange push ups based on the second variation shown in the video (feet raised off the ground) for 10 reps.
2. Rest for 30 seconds.
3. Do a second set of these advanced plange push ups for 10 reps.
4. Rest for 30 seconds.
5. Do a third set of these advanced plange push ups for 10 reps.

Pike Press is a challenging bodyweight exercise.

It also runs through some variations of the pike press that viewers can use to increase the challenge and enhance their weight loss efforts.

Variation A – Beginner Pike Press

1. Do a set of pike presses based on the first variation shown in the video (feet on the ground) for 15 reps.
2. Rest for 30 seconds.
3. Do a second set of these beginner pike presses for 15 reps.
4. Rest for 30 seconds.
5. Do a third set of these beginner pike presses for 15 reps.

Variation B – Non-Stop Beginner Pike Press

1. Do a set of pike presses based on the first variation shown in the video (feet on the ground) continuously for 60 seconds.
2. Rest for 60 seconds.
3. Do a second set of these beginner pike presses continuously for 60 seconds.
4. Rest for 30 seconds.
5. Do a third set of these beginner pike presses continuously for 60 seconds.

Variation C – Advanced Pike Press

1. Do a set of pike presses based on the second variation shown in the video (feet raised off the ground) for 15 reps.
2. Do a second set of these advanced pike presses for 15 reps.
3. Rest for 30 seconds.
4. Do a third set of these advanced pike presses for 15 reps.

One-arm push ups are a versatile bodyweight exercise.

They’re great for fat loss, improving cardiovascular fitness and strengthening the body.

Variation A – Beginner One-Arm Push Ups

1. Do a set of one-arm push ups based on the second variation shown in the video (knees on the ground) for 10 reps.
2. Rest for 30 seconds.
3. Do a second set of these beginner one-arm push ups for 10 reps.
4. Rest for 30 seconds.
5. Do a third set of these beginner one-arm push ups for 10 reps.

Variation B – Non-Stop Beginner One-Arm Push Ups

1. Do a set of one-arm push ups based on the second variation shown in the video (knees on the ground) continuously for 60 seconds.
2. Rest for 60 seconds.
3. Do a second set of these beginner one-arm push ups continuously for 60 seconds.
4. Rest for 60 seconds.
5. Do a third set of these beginner one-arm push ups continuously for 60 seconds.

Variation C – Advanced One-Arm Push Ups

1. Do a set of one-arm push ups based on the first variation shown in the video (knees off the ground) for 10 reps.
2. Rest for 30 seconds.
3. Do a second set of these advanced one-arm push ups for 10 reps.
4. Rest for 30 seconds.
5. Do a third set of these advanced one-arm push ups for 10 reps.

Lying Down Tricep Extensions are not only great for toning the muscles at the back of the arms but they also burn a good number of calories.

Variation A – No Weight Lying Down Tricep Extensions

1. Do a set of lying down tricep extensions 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 lying down tricep extensions for 15 reps with no weights.
4. Rest for 30 seconds.
5. Do a third set of lying down tricep extensions for 15reps with no weights.

Variation B – Light Weight, Fast Paced Lying Down Tricep Extensions

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

Variation C – Medium Weight Lying Down Tricep Extensions

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