A Typical Session
20 Min
Warm-up
4m
Main Set
12m
Cooldown
4m
5 kcal
/ min (est.)
3 × 15
sets × reps
Why this exercise
Difficulty: Beginner
A beginner-friendly push-up variation that builds chest and arm strength while protecting the joints.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
15
Rest
45s
How to Perform
- 1.Start on your knees with hands shoulder-width apart.
- 2.Lower chest toward the floor, keeping core tight.
- 3.Push back to starting position with controlled motion.
Pro Tips
- •Keep spine straight from head to knees.
- •Exhale on the way up, inhale while lowering.
Equipment
Mat (optional)
Safety
Avoid letting hips sag. Stop if shoulder discomfort occurs.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.