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Combat Push Ups
As you descend into your push up tuck your right knee under your body toward your left elbow. Then push yourself back up into the starting position. Be sure to keep your hips high, abs braced and move your entire body in one motion. No sagging at the hip unless you like back pain.
If you cannot perform a full push up, that's fine. Just use a partial range of motion. This will engage the core musculature more than push ups from the knees.
Remember, it's fine to take baby steps.
That's the ONLY way to improve anything you do.
Keep your chest up, head high and run in place on a soft surface. You should land quietly on the balls of your feet.
Perform as many repetitions of combat push ups as possible in 20 seconds. Rest 10 seconds then perform the high knees exercise for 20 seconds. Move as fast as possible without sacrificing your form.
Intermediate and advanced athletes should attempt to perform four consecutive intervals with only ten seconds rest between exercises.
This means that the entire workout will only be four minutes long. If it's challenging you're performing the workout correctly.
Beginners may take a one minute rest between intervals.
Perform this workout three times per week for four consecutive weeks.
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