Learn how to perform floor flys – a bodyweight exercise that targets the chest and shoulders.
It doesn’t require any additional equipment and is surprisingly effective at burning fat.
Variation A – Regular Floor Flys
1. Do a set of floor flys as shown in the video (four push ups to the left, four push ups to the right).
2. Rest for 30 seconds.
3. Do a second set of floor flys.
4. Rest for 30 seconds.
5. Do a third set of floor flys.
Variation B – Fast Paced Floor Flys
1. Do a set of floor flys as shown in the video (four push ups to the left, four push ups to the right) but increase the pace so that you are doing the floor flys as fast as you can.
2. Rest for 30 seconds.
3. Do a second set of floor flys as fast as you can.
4. Rest for 30 seconds.
5. Do a third set of floor flys as fast as you can.
Variation C – Non-Stop Floor Flys
1. Do a set of floor flys as shown in the video (four push ups to the left, four push ups to the right) but instead of taking a rest after eight push ups, keep doing four push ups to the left and four push ups to the right continuously for 60 seconds.
2. Rest for 60 seconds.
3. Do a second set of floor flys continuously for 60 seconds.
4. Rest for 60 seconds.
5. Do a third set of floor flys continuously for 60 seconds.