Chris Powell's Choose More, Lose More for Life (23 page)

Press upward, extending your elbows while driving your right knee forward and touching it to your right elbow.

Extending your right leg behind you again, bend your elbows and lower your body to the floor, staying rigid from your feet to your shoulders.

Press upward again, extending your elbows while driving your left knee forward and touching it to your left elbow.

Return to the starting position by extending your left leg behind you, bending your elbows, and lowering your body to the floor, staying rigid from your feet to your shoulders.

This movement is identical to the standard push-up, except your hands should be positioned to create a triangle between your index fingers and thumbs.

Start in the pike position, bent over in a V at the waist with your hips high in the air, your hands and toes on the floor, and your elbows and knees extended. The angle between your torso and legs should be slightly less than 90 degrees, and your head and neck should be straight.

Bending your elbows, shift your weight forward, lowering your chest and thighs to the floor while straightening out your body.

While pressing upward again, swing your body forward, arch your back, and bring your head forward and up in a swooping movement, passing it through the air just above your hands. Extend your elbows and knees and keep your body suspended between your shoulders and your toes.

Shift your body back to the pike position again and prepare for another dive bomber!

Beginner

Start in a seated position with your knees bent at 90 degrees and your hips held a couple of inches in front of a seat, at seat level. Support yourself with your hands behind you on the seat, with your elbows extended. Your hands should be spaced shoulder-width apart.

Lower your body, bending your elbows to a 90-degree angle.

Press upward through your palms until your elbows are fully extended, your hips are at seat level, and you’re in the starting position.

Advanced

Start in a seated position with your knees extended and locked, your heels on the floor, and your hips held a couple of inches in front of a seat, at seat level. Support yourself with your hands behind you on the seat, with your elbows extended. Your hands should be spaced apart at shoulder width.