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Beginner: Pushup with hands elevated on box, step, or bench (shown here). Do 3 sets of 10 to 12 reps, resting 60 seconds between sets.
How to do it: Place hands on a box, bench, or step slightly wider than and in line with shoulders. Slowly lower body until your chest nearly touches the bench. Pause at the bottom, and then push back up to the starting position as quickly as possible.
Intermediate: Standard pushups. Do 3 sets of as many reps as possible with proper form (AMRAP), resting 60 seconds between sets.
Advanced: Pushup with feet elevated on box, step, or bench. If this is still too easy, try adding more resistance by wearing a weight vest. Do 3 sets of 10 to 12 reps, resting 60 seconds between sets.
Celebrity trainer Joe Dowdell reveals 5 basic movement patterns that offer the biggest bang for your workout buck
A great plan doesn't need to be complex. Consider this your blueprint for a better body.