1. Starting Position:
- Begin in a plank position. Place your hands shoulder-width apart on the floor directly under your shoulders.
- Your body should be in a straight line from your head to your heels. Engage your core muscles to stabilize your body.
2. Performing the Push-up:
- Lower your body towards the ground by bending your elbows. Keep your elbows close to your body.
- Go down until your chest is just above the ground, but don’t touch it.
- Push yourself back up to the starting plank position. Ensure you are maintaining the straight line from head to heels throughout the movement.
3. Transition to Mountain Climber:
- After completing the push-up, keep your core engaged and maintain the plank position.
- Quickly bring your right knee towards your chest while keeping the left leg extended.
- Return the right leg back to the starting position and simultaneously bring your left knee towards your chest.
- Continue to alternate legs in a running motion while keeping your hands planted on the ground.
4. Respiration:
- Inhale as you lower your body down during the push-up.
- Exhale as you push back up and maintain a steady breathing pattern while performing the mountain climbers.
5. Repetitions:
- Aim for 8-12 push-ups followed by 20-30 seconds of mountain climbers.
- Rest and repeat for 2-3 sets, depending on your fitness level.
Tips for Beginners:
- If you find the standard push-up too challenging, you can modify it by placing your knees on the ground while performing the push-up.
- Focus on form rather than speed. It's better to perform fewer repetitions correctly than to rush and sacrifice your form.
- Keep your head in line with your spine throughout the exercise to avoid neck strain.
