Pushups train the muscles in your chest, arms and core.
Maintain a stable position throughout the exercise by putting your hands on a secure surface, your feet at shoulder width, and your body as flat as a plank by engaging your core muscles (abdominals and lower back) throughout the entire exercise.
Start with your hands at approximately double shoulder width. Inhale as you lower your body down, until your elbows are at a 90 degree angle. Exhale as you use your chest and arms to push your body back up to starting position (ensuring that your body is perfectly straight the entire time).
Low intensity: decrease the intensity of the pushup by placing your hands on a secure, raised surface (e.g. the edge of your bed) or by performing the pushup on the floor while resting on your knees instead of your feet.
High intensity: increase the intensity of the pushup by lifting one foot off the floor a few inches to engage your core muscles, or performing the pushups while placing your feet on a slightly raised, secure surface such as a chair or low bed.
In the ABC 100 circuit, complete 10 pushups. When this circuit becomes too easy, you can complete the ABC 200 circuit by doubling the number of repetitions to 20 pushups.