press-upsMHscours the globe for translations of the classic press-up*, to broaden your shoulders, biceps and glutes

"This i s a medium to advanced technique: using your legs like this is great for your hlp flexors and general balance," says Andy Desa' , And if any nation knows about flexibility, it's the Dutch.

From the start position, lower your body until your chest is near the floor, Kick your right leg out straight to the side. Pause. then return your leg to the
start posit ion, Push your body back up, and repeat with your left.


"Press-ups on your fists are great for wrist strength, which is useful for everything from boxing to racquet sports," says Desa. "Make sure you twist your hips to get the full benefit of the rotation."

From the start position. with your fists on the floor, bring your right knee to your left elbow, then return it to the start. Now lower your body to the floor.
Push up and repeat, this time bringing your left knee to your right elbow.


"This works your lower-abdominal muscles, chest and posture muscles," says personal trainer Karen Norris'. "All your core muscles will be ohallenged, as well as your lower back.”

Place your right hand In a standard press-up position. but move your left a few inches forward. Raise your right leg and lower your body. Push back up.
Do 10 reps, then switch arms and legs and repeat. Then shrug nonchalantly.


"This works your forearms and back much more than a standard press-up, " says Norris. "Your rotator cuffs will also be challenged, so don't dip too low, "You' II be backlog superpower status in no time.

Place each hand on a kettlebell with your palms facing each other. Lower your body until your chest nearly touches the kettlebells,  then push back to the start. This was first developed in the old USSR as a means of building your back,


"This exercise is more about flexibility, core strength and fat burning than muscle . Repeat as many times as possible in two minutes, • says Desa. That's right: something from the US that's good for fat-burning.

Walk your feet toward your hands until your knees are bent at a 90-degree angle, Lower your left side to the floor by rotating your body and bending your elbows. Then rotate your right side to the floor. Now push up. That's 1rep.


"This forces one arm to work  harder than the other and stimulates more muscle,” says Desa. "Use as part of your warm up to keep hips and groin supple.” Shower, then book your tickets to next year's Rio Carnival.

Assume the standard position on your fists. Slowly lower your chest to your left hand, pause, then push back up to the start position, Repeat, this time
lowering your chest to your right hand, Alternate sides on each rep.


“You're working into your obliques and rotational muscles In your core, improving flexibility while also developing your chest. shoulders, deltoids and triceps,” says Norris. For muscles that are broader than the country, ..

On fists, rotate your hips to the right and cross your right leg In front of your left. Lower your chest as you would for a standard press-up, being careful not to let your hips touch the floor. Push back up. Repeat with your left leg,

" It's  your glutes that will be doing the lion's share of the work in this exercise, but your hamstrings and triceps will feel the benefit too,” says Norris. We can't guarantee you'll be able to karate chop that brick though.

They call this one the land of the rising guns. Lift your rlght foot. Then lower your body until your chest nearly touches the Moor. Now raise your leg higher into the air, Push back up, Do 10reps, switch legs, and repeat.