Sentinel Digital Desk
Lie on your back with your knees bent, feet flat on the floor, and your arms extended by your sides.
Pushing through your feet and bracing your core, raise your bottom off the ground until your hips are fully extended, squeezing your glutes at the top.
Slowly return to the starting position and repeat.
Split your stance with your right leg in front. Your right foot should be flat on the ground, and your left foot should be up on its toes.
Bend your knees and lunge, stopping when your right thigh is parallel to the ground.
Push up through your right foot to return to the starting position. Repeat for desired number of reps, then switch legs.
Lie on your back and bring your legs to a tabletop position. Bend your elbows, and put your hands behind your head.
Crunch up and bring your right elbow to your left knee, straightening your right leg..
Release the crunch slightly. Bend your right leg and straighten your left leg, then bring your left elbow to your right knee..
Repeat for the desired number of reps.
A standard pushup is the more challenging version of a knee pushup. Assume a high plank position and complete the pushup in the same way, allowing your elbows to flare out at a 45-degree angle
Taking out the chair allows you to master the form of a regular bodyweight squat.
The same motion is still applicable here, though. Imagine you’re sitting down in a chair by hinging at the hips and pushing your bottom back.
Adding a pushup to your pike will target those shoulders even more. The movement here is all in the arms, so keep the rest of your body stable.
To perform, assume a pike position and bend at the elbows — allowing them to flare out to the sides — directing the top of your head toward the ground.
Start lying on your back, legs at tabletop, and arms extended in front of you.
In a coordinated motion, extend your left leg and drop your right arm above your head, taking care that your lower back stays flat to the ground.
Bring your leg back to tabletop and your arm in front of you, then repeat with the opposite arm and leg.