push-ups

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Starting a Conservative Fitness Program

Posted by scalesonfire on August 11, 2010
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If you think that confining yourself to a gym is the right way, you should think "have I ever 'confined' myself and felt good?"

If one word could describe the way America approaches fitness, it’s UNREALISTIC.  We want things that are impossible because the things we do make them impossible and we wonder why.  We diet and exercise based on things that have nothing to do with diet and exercise.  Meaning, we eat and exercise to look better, but we don’t actually eat to exercise.  Even worse, we treat diet and exercise as if they have and end, a finish line, not as if they are things to be constantly improved.  I always tell people, “if at twenty, you eat fast food, at twenty-five, you quit red meat and pork, at thirty, you’re only eating fish, at thirty-five, you’re a vegan, and at forty, you don’t think being a vegan is right for you, then you spent twenty years at least trying to eat healthier than other people.”  Most ways we try to improve our lives should go this way also.  Rather than trying to speed to the end, why not try, only ot never stop trying?

That thought must sound terrible to people.  “But that means I’ll never be satisfied with the way I look. Right?” Truthfully, I get so dissatisfied with how little I can do, and that emotion overtook any dissatisfaction I had with my appearance long ago.  Once you replace the emotion you put into worrying about your appearance with the emotions behind worrying about your performance, your appearance suddenly looks amazing to people.  So why not set goals that way?

Most individuals will set goals and build programs based on the ways they want to look.  They over-train certain areas and focus on those areas so hard at times that they lose the sense of form that will “sculpt” the area properly.  What’s worse, is they may not work these areas more than twice per week, over-resting the way they over-train.  So a normal gym program (male or female) might look like this:

Monday

30min Cardio

4x15reps Leg Press, Squat, Dumbell Lunge, Donkey Press, Deadlift, Calf Raise

4x15reps Lat Pull-down, Seated Cable Row, T-Bar Row, One-Arm row (flat bench)

20min Abdominal Program

Tuesday

30min Cardio

4x15reps Bench Press, Incline Bench Press, Decline Bench Press, Flat Bench Dumbell Press, Cable Crossover

4x15reps Seated Dumbell Curl, Standing Barbell Curl, Cable Curl, Concentration Curl

20min Abdominal Program

Wednesday

30min Cardio

4x15reps Military Barbell Press, Arnold Press, Upright Row, Shrug

4x15reps Dumbell Kickbacks, Close-Gripped Bench Press, Cable Pulldown

20min Abdominal Program

Thursday

1hr Spin Class

4x15reps Dumbell Squat, Hamstring Curl, Leg Extension

4x15reps Assisted Pull-up, Close-Gripped Lat Pulldown

Friday

Rest (and most likely DRINK)

Saturday

Repeat Tuesday Program

Sunday

Rest (and most likely EAT)

Now, that might sound like a great program to most.  Why?  It sounds like enough time at the gym, enough rest, enough body parts worked, and enough of what we’re all used to.

But let’s say this is all banking on the idea that you will make it to the gym for over an hour, five days per week.  Then you’d have to execute every single thing properly and effectively.  You’d still be training your legs twice per week, as well as the light cardio you’d be doing, because if anyone was doing real cardiovascular work on elliptical machines and horizontal stationary bicycles, then they’d be wasted, drenched in sweat, and too tired to do a real workout after.  You’d be training your arms, shoulders and back at the same rate. You might get bulky, you might not.  You might see results, you might not.

Well, what if you freed your mind from what we’re used to? Your program might look like this:

Monday

Full-Body Stretch

3 mile run

Max Sit-Ups, Max Push-Ups

Tuesday

Full-Body Stretch

Max Squats (no weight), Max Sit-Ups, Max Push-Ups

Wednesday

Full-Body Stretch

4 mile Run

Max Sit-Ups, Max Push-Ups

Thursday

Max Sit-Ups

Friday

Max Sit-Ups, Max Squats

Saturday

Full-Body Stretch

5 mile run

Max Sit-Ups

Sunday

Max Sit-Ups

A few things stand out?  Well, the “cardio” is replaced with running, and it’s about twelve miles.  The strength training is a series of one-set basic calisthenic  exercises, and you’d want to be improving your number in each every time.  The two most glaring differences though, is that it’s all free and it takes you straight to your minimum body weight.  All you might need are open roads, some dependable sneakers, and six feet of space.  The aesthetic things we need are taken care of, and you’re given room to focus on performance.  Also, another very important notion is that the second program can be executed without travel, cutting down the time, without gym waits, cutting down more time, the runs should take no longer than forty-five minutes, and the strength training shouldn’t ever be more than three minutes total.  Best, none of it has to happen at the same time, it just has to happen.  If you work out 11-14 hours at a gym, you really should be working out 4-7 hours at home or around your home.

Ideally, your exercise goals should be centered around doing more, and if they are, then you’ll look better, try harder, and do it all in far less time.  As I tell my clients, all of the extras we see and do are just that, extra.  All that will help you is all you really need, so why not try just doing that?

Programmed for failure

Posted by scalesonfire on July 26, 2010
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If you know me, then you’ll know that I think superficiality is no reason to exercise, looking good is simply a result of exercise.  But superficiality and aesthetics run our world.  So much so that scheduling dominates everything.  What does scheduling have to do with superficiality?  Well we only plan things because plans are neat, build convenience and these two things “look good” to most of us.  We find people who are unorganized to be also unattractive, and those who keep their lives together while still being unorganized amaze us.  More important to us than our daily activities is that they happen in the order and at the times that make us specifically comfortable.

I think people see these boxed plans and say "oooh I wanna six-pack that looks like that!"

This isn’t news, what is news is that this lifestyle might hurt exercise in our lives.  If exercise shouldn’t be about superficiality, then the way you do it shouldn’t be either.  On the surface, the popular thought might be that we’re amidst a fitness revolution, but really, this is a revolution of superficial people trying to look better in seven minutes, thirty days, six weeks, seventy-two hours, or in any scheduled time period.  To do it, you also need to write out a plan.  “…I can’t do it unless it’s planned out.  How many of each thing? How long will it take for me to lose this…tone that?”

The truth?  Exercise is about learning, and there really is no finish line.  You can’t build a program for an every day, never ending task.  You can learn to adapt, build routines that help you through the task, but writing it all down would thwart the adaptation.  The goal of exercise should be to use your body to conquer challenging tasks in an extremely regular manner.  Instead of writing out routines and looking to be bound to them so that they achieve desired result by desired time, we should be exploring the methods of exercise we use.  Write those things down:

“When I do a squat, I bring my weight into my heels fully, keep my head up, my back perpendicular to the floor, and I bend my knees as if I’m falling down backwards until my thighs are parallel to the floor.  I won’t fall because my abdominal muscles are locked.  I then stand up in a quick and explosive manner, transferring my weight to the balls of my feet and locking my legs straight.  I have to do all of these things to get the results I want.  I can usually do about nineteen of these perfectly and forty-one before I’m too tired to even bend my knees.  My goal is to always do more of them perfectly”

Look different from your usual charts and graphs?  It should.  You should try to break down some of the essential exercises this way-squats, push-ups, sit-ups (in-the full range of motion, please).  Do some research on how they work and then test it out.  What will surprise you is that two weeks of learning how to do them properly is all the workout you’ll need, and you’ll probably end up sticking with with these exercises long-term.  As I’ve said before, exercise is like house-cleaning and parenting.  There is no template.  We all simply have tasks and a myriad of ways we can adapt.  In terms of these essential things we’d naturally all like to be more conservative.  We’d like pristine homes and well-behaved children.  If liberal tendencies get in the way though, our natural progression into fun and laziness, hurts both things.

So exercise is no different.  You must first understand, then control exercise.  The way you do that is to rip up the charts and graphs.  Throw away the timetables.  Just go and do.  Figure out, practice, do, and do more.  When you can do that, find more things to do, accomplish, conquer.  By then you’ll be active, and a bunch of people will think you’re too sexy for words.

A Matter of Taste

Posted by scalesonfire on October 20, 2009
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Satisfaction is a real problem in this country. Just as too many Americans think it’s their birthright to enjoy certain things, it’s an even more common thought that those not “enjoying” are not living. Still, so many of the things that we enjoy can and will kill us. We demand a right to satisfaction on all levels. We need the understood satisfactions of life-good living, daily comfort, the ability to live and procreate in a flourishing manner, but we also need the simple satisfactions-the last doughnut in the box, the Coldstone in the winter, twice the rice than meat, extra sugar in our coffee. Overdoing things that taste good seems to make us feel better. We don’t even care that the tired, bloated, cramped way that eating an excess of these things gives us comes so often that we take time away from our days to enjoy that too.

To put it to you plainly, people who live for satisfaction are our problem. It’s the reason that so many people are overweight, it’s the reason that so many of our relationships fail. People who do those things in excess are accepted by our society. Over eaters and over-drinkers and indulgents are simply “enjoying life.” This idea has been implemented early in American children. In the past thirty years, too many parents have lived in or migrated to this country believing that the object of life and work and family is to provide constant indulgence for yourself and loved ones, so much so that our credit-driven society allows many to indulge before they earn. What’s happened today is that my generation, the first generation to really have no regard for the establishment (school, parents, rules, etc.), now has children or multiple children, and our workforce if paying out paychecks to people who think that indulgence for themselves and their families is first priority, and things like math homework, healthy eating and reading books with three-syllable words are maybe not priorities at all. Well, it’s easy for someone who works to indulge to become addicted to both, and simply survive with both, and it’s much easier for their children to need to indulge even more.
So if that’s everyone we know and see, you’d better bet that to sell a product in America, it should taste good, and that’s because taste is anything. In working in the fitness industry, I’ve realized that a lack of exercise isn’t the problem, the problem is that people would rather harm themselves than eat something that isn’t exactly what they like to eat. They exercise, but never realize how the things they eat alter the effects of that exercise. They’d rather eat things that taste good. Not everything tastes good or feels good that is good, and there are too many other ways to feel good forever. It may take opening your mind first, but we’re all capable.
Try working out a plank position today. Place yourself in full plank, with your hands directly under your shoulders, your heels together, your entire back straight, and your head up. extend your left leg off the floor and lift it so that the leg is parallel to the floor and the toe is point straight back. Count ten one-thousands and lower slowly into a push-up and back up. Count ten one-thousands and do it again, five times. Switch feet and do it five more times. As always, breathe and focus.

Being a Pro

Posted by scalesonfire on October 14, 2009
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When I was a kid, I used to ask my mom why she took up so many different crafts. She was a master seamstress and hairdresser, and received degrees in both fields. She took classes to become a dental assistant and was a passing Series Seven mark away from being a major securities player at Prudential/Wachovia/Wells Fargo. She always told me that it was always important to be a professional in some field. As an adult, it became more evident to me that “professional” doesn’t only mean having a significant title, it means having a thorough grasp of your craft, and to the viewing world, of yourself. As a personal trainer, I understand that being more professional means seeing more results from my clients, and I’d like to think of it in the way Michael Jordan thought of basketball, or the way Miles Davis thought of Jazz. Fans of sports teams and musical acts are often correct in the way they claim that sports or music is for them, it’s because those in the world doing their jobs on the highest level possible are doing it because they are the best at it, and want to make that particular act beautiful every day.

Are you special?
Is there something you do that you do better than ninety-nine percent of the people in the world?
If the answer is “no,” then that’s not a bad thing, but it never means that it’s time to stop trying to be the best at what you do. After loving those close to you, the best thing you can do for them is to work as hard as physically and mentally possible (and even further than that if you’d like to be stronger) at the things you do best. Now, only you know what you do best, so that’s not my specialty, but I can help by helping you stay healthy through all of those things you might plan to do. If you could dedicate real time to what you want to do, then you’d need real energy, and to get real energy, you’d need real exercise. Since most think that real exercise takes too much time, they sacrifice it, even when it comes in smaller time frames, and the result is a lack of real energy to complete all of the tasks they feel are necessary. So not only are people not confident about their abilities to be the best at the things they do, but they’re also unable to stay awake for most of it.
The answer is to take inspiration from the best at what they do. If it takes Adrian Peterson or Kobe Bryant a certain amount of exercise to deal with the rigors of being a professional athlete, a celebrity, and a millionaire (face it, most of us couldn’t exercise more than we ate if we had millions in the bank, even if it meant more millions), then imagine the fraction of the amount of exercise we need to pick up our four year-old daughter or to open jars without struggling. If a person can be that strong, than they can do just a little more exercise, enough to regulate their metabolism and give them say over how certain body parts appear to the eye. That’s still so much less that those who get paid to do it, and still much less than those who are paid to assist in exercise. It’s a fraction of your day, with a little bit of professional intensity, and it will surely help you to be a more professional you, no matter what you do.
Try a diamond push-up today. Begin in a plank position with your head up, your hands below your shoulders and your feet pressed into the floor. Walk your hands together until your left and right index fingers and thumbs make a diamond shape. Keep your eyes forward and bend your elbows slowly until the chest rests on the hands, and bounce up off the hands to the top. Try it twelve times, or twenty times with the knees on the floor and the feet extended. Rest for ten seconds and repeat. As always, breathe normally and focus.

Is that a man’s breast or a woman’s?

Posted by scalesonfire on September 4, 2009
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A few days ago a man on the D-train tried his best to get my attention as we went over the Manhattan Bridge. He had a puzzled look on his face and he looked as is only I could answer his question.

“That picture up there, is that a man’s breast or a woman’s?”
He was referring to an Armani Exchange print ad (above) that’s pasted all over most D-trains these days. I answered his question to the best of my knowledge, figuring that those were male abdominal muscles, male arms, and men’s jeans, but the thought of the question disturbed me. It could have very well been a woman and the world, all sexed-out by ads like this one, wouldn’t have exactly noticed. That’s because we’re conditioned to seeing a blend between the male figure and the female figure in most of our media. If you didn’t know it, you’d think that someone was trying to back the male species into a corner.
And men, outside of Starbucks toting, Victoria’s Secret sweatpants and Ugg boots-wearing women, are the most comfort-seeking beings on earth. Men who don’t look like women usually shy away from brands like Armani Exchange, and toward what’s always made them comfortable. They actually feel a certain sense of pure animosity toward ads like this, citing the unrealistic nature of having that body type or wearing those clothes. The term model has a loose meaning for most. Do models model clothes or a body type? Truthfully we never really know. Here, are they modeling a lifestyle? That might be more acceptable, but does it get regular guys to go to A/X, shop, and feel like men? I doubt it.
On the surface, brands like A/X don’t really care about the common man and his uncontrollable belly fat, or his wide chest and thick arms, and they’d really like to make it seem as if women don’t necessarily find the common man attractive. They honestly make it seem the way youth television stations treat their male teen idols, and sports networks market good-looking athletes to the world: that men need a touch of blatant femininity to be sold to women. It’s the reason that boy-bands were popular when those in my generation were teens, and the reason athletes like Raphael Nadal are popular now. There’s no knock of these people on my part, those who are great at what they do are respected in my book, but the way they’re marketed to the public and especially women and girls is dead wrong. It not only alienates regular guys with regular bodies, sending them into a female sort of weight-loss mentality, or sending into an opposite “bigger is better” gym meathead mentality, but it still feeds the battered sense of overall body image that most women have developed. Our media just wants to change and break what we see every day in the mirror, because controlling how we think is much more important than asking us nicely to buy a product.
Try a clap push-up today, even doing one is great progress. First get into your normal plank position: head up, arms extended under your shoulders, back straight from the shoulders to the heels, toes planted into the floor. Lower your chest to the floor and immediately push up harder and faster than usual so that your hands leave the floor. Repeat every step and the next time you push up, push hard enough so that you can clap both hands. Try to do two or three of each, keeping a consistent motion. Control the breath to keep it normal, and as always, focus.

Hot Outside?

Posted by scalesonfire on August 18, 2009
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Warm days are exhausting. If you haven’t realized, August has arrived in New York City, bringing with it the stickiness that builds up in the most uncomfortable places and is the cause of more complaining than the cold winter. Personally, I love it. The city looks beautiful at this time of year when the weather is clear and you can see for tens of miles from any high point. August is a time to throw your sunglasses on and get outside. All that usually scares us is our complete and thorough fear of sweat, and what it does to gray or white shirts, and smelling like everyone else.
Which means that men and women have taken to prancing around like royalty, enjoying air conditioning and living their lives in the shade. City people are who they are-rats in a maze-because of their complete disdain for the outdoors, nature, and energizing the body. While the world takes advantage of space and weather by using their summer to naturally cleanse the body, to naturally sweat and breathe out toxins, we in the city lead our bodies onto a path of sure implosion from birth. We must all be active. Especially now. Especially at a time when it’s warm enough to give our metabolisms a head start. Your body works so hard just to cool itself, why not take this time to condition it? I doubt you’re going to want to get out in the winter anyway. Go. Walk. Jog. Sweat a little. Trust me, it’s good for you.
Do some push-ups on your knees today for speed. Tuck your elbows into your body and lower your face to the floor, controlling the bend in your elbow all the way to the floor. Extend your arms to the top, and that is one. Four sets of twenty-five, fast as possible, with ten seconds of rest between sets. Remember to always breathe normally and focus.

How Celebrity Really Looks

Posted by scalesonfire on August 11, 2009
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Human beings are odd-a people so dissatisfied with ourselves and our own shortcomings that the lives of celebrities have become so hugely important to us. Those we have turned into celebrities are so because they are so greatly different from us, constantly flashing the wealth they’ve collected from us and looking the ways we’d all like to look. Our shining moments though seem to be when these celebrities have lost their grip on the public-when their money has dwindled or their appearance has transformed negatively. People fail to see that they’ve created these individuals’ celebrity by following their every move, and then they delight in the fact that they, like all others are human, and make grave mistakes. But we should only sell super heroes to children, because only children should think that there are individuals who are above them.
We can and should admire certain people in the public eye who maintain their celebrity largely based on their appearance, and not because people who look better than others are simply better, but because regardless of a myriad of distractions, they are completely focused on maintaining their fitness. Because they are trained so well, and their public appearances are regulated, most of us don’t truly understand what these people are doing to stay fit and how much physical strain it may take. This is an enormous insight into why most of us think the ways we think: we see celebrities but we don’t care much when we see them exercising, never realizing that paparazzi photos of celebrities living their normal lives usually involve photos of heavy exercise because it’s important to that person’s appearance. For who? Us. We care that they look good. We should care about how they do it.
Find out how many push-ups you can do consecutively. Will it be more than last week? Your breathing should be normal and smooth. Remember to focus, and try to increase that overall number.

“I’ve got it under control you see..I’ve been going to this class..”

Posted by scalesonfire on August 7, 2009
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People have bunches of ways to avoid exercise, and nearly all of those ways result in poor health and a really disappointed feeling every time they see themselves in the mirror. The most effective way for people to avoid exercise is to involve themselves in activities that may be physically strenuous, substituting those activities for exercise. The activities keep them fit, they can shut up those who say they need daily exercise, and financially, they pay about the same amount to to stay in the same shape. But if we’ve already come to the conclusion that most of the people who go to gyms don’t exercise properly anyway, then who is to say that the weekend warriors are working out properly also?
What people are really looking for is a workout in a structure they can’t break, and has unlimited outcomes. These are great things to want, mainly because they’re fun. We all want to have fun like athletes and stuntmen, and we all should be working on our own to be better at those things so that we have more and more fun. If those things are so fun that they’re important to us, then it should be imperative that we tailor our workouts to helping us have more fun. This means that basketball games and tennis matches aren’t as fun unless you’re confident you’re in the right shape to win, yoga and pilates aren’t fun until you’re in the right shape to master the postures and movements, and boxing and running aren’t fun until you can complete your plan with the same intensity throughout. So daily exercise is even more necessary for the individuals who want to do these “fun” activities forever.
These are also those individuals who box or practice martial arts for means of self-defense, but for most people, women especially, would the first impulse in a violent crisis situation be to “defend” themselves? Or would someone be much more satisfied in being strong enough to come to standing and out-run their attacker? They don’t know the person, their strength or if they’re carrying a weapon. There are many ways to be in that type of shape.
Think of some activities you enjoy, and then research a few ways to train to be better at them. How would you change your workouts to be better? Do you already do enough?
Today, do push-ups against a flight of stairs (hands on the third or fourth stair) or leaning against a wall. Keep your elbows tucked, your breath normal, and bend your elbows so that the tip of your nose comes withing a half-inch of the wall or stairs, and straighten your arms in a snap, and that is one. Do two sets of fifty, as quickly as possible, blasting through the repetitions. Ten seconds rest in between, resting at the top of your push-up. As always breathe normally and focus.

Where does all the time go?

Posted by scalesonfire on August 5, 2009
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I understand. Most of us have things that are immensely important to us, and those things or people are our priorities. We’d imagine that most of our time goes directly to those things. But is that true? Those forced to put their children’s needs before their needs may feel that all of their time goes to their children, and raising them, and thinking about them, but most of those people really see their children for an hour in the morning and for four more hours before they go to sleep at night, even if their entire weekend is used as a make-up. But that’s less time than most of us work. So if you break down the other things that people usually deem equally as important, you might find that their mental time is dedicated to those things for much longer than they are actually dedicated physically. What you’ll also find is that so many things that people would admit to being largely unimportant take the rest of the awake hours of their days.
With that understood, I implore every American man, woman and child to make that distinction daily, and try their best to shed the unimportant for exercise. This method eliminates the complaint that there is never enough time to exercise and shows any person enough results to continue exercising and mature mentally. Every time one should find themselves alone, doing something they know is wholly counterproductive (meaning that there is no artistic value coming from the maker of the product and there is a complete insulting of your intelligence on your end) they should immediately stop and exercise. People never complain about not having enough friends on Facebook or not knowing enough about Jessica Simpson’s love life. They complain about being overweight, out-of-shape, and many of them are shamefully depressed about it and think there’s no time to do it. America will be fit when we all realize where our time goes, and that if it’s important enough to complain about, it’s important enough to sacrifice some things we may not even care about to fix it.
Do a one-legged push-up today to engage the shoulder, triceps and core. Start in a “plank,” at the top of a push-up and tuck one leg deep into your chest, keeping your back as straight as possible. Then bend your elbows, lowering into and toward your hands until your forehead touches the floor, keeping your knee tucked and your eyes and head up. Then push back, straightening your elbows to start, keeping the knee tucked. Do a two sets of twelve with each leg, ten seconds rest in plank in between, keeping your core strong like a board and your breath easy and normal through the nose.

What do YOU think women want?

Posted by scalesonfire on August 4, 2009
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This may be a little more than some men can handle, so if you’re the type of man who can’t really understand anything that will actually help you, then please, read tomorrow’s blog.

 

The genders are always trying to out-do each other. Women want to be skinner, men want to be leaner and then bigger. Both do the most irrational things to get to their goals and they never understand that their goals never really change because its too difficult to change their own minds at the same pace they can lose weight, or put on muscle. Their minds make them see certain things in the mirror, never understanding how much their bodies are actually changing, never understanding the compliments or the loose-fitting clothes.
So if minds change incredibly slowly, and out-of-shape bodies generally have slower minds, imagine how many men are walking around believing one thing about exercise, not realizing that the changes in their bodies are out of control. This goes especially for those looking to “get bigger.” Bigger is a slippery slope just as smaller can be for women, and contrary to what many men feel, bigger isn’t always what women want.
Women want energy and life. They want strength. Those things seem to come in all body types and that is why men never seem to understand why “that guy” gets with “that girl”-physically.
What does he have?
 
 
 
 
 
 
Well, for one, she feels secure. Every sector of the female population looks for security in a man in a different way. There just happens to be a very large sector of that population that feels physically secure with men who are bigger and stronger than them. They feel it when they’re shown affection, they feel it in bed, they feel as though if the were to ever fall from a cliff, their man might be there to secure them from their death. Those women, who feel that way, absolutely know what they want, and they’re vocally attracted to it. But that, is much more than “big.” It’s a lot more than flexing in the mirror and the sight of big muscles bringing in “oohs” and “ahs” and ripping t-shirts in half. It’s about real and natural strength, and about sexual proficency. To handle a woman, on a dance floor, in a bed, if rough-housing around the house, you need to be able to handle your own body weight, if you can’t, you’re not very good at these things. You sit and watch other men dance better with your woman, you aren’t very good at sex, and she beats you up for everything from the remote to dirty socks on the floor, and you really think that when she gives you those play punches that she hits too damn hard.
Trust me, modern women are naturally stronger than men because of their extra flexibility and traditionally lower height and weight, and they can control all of it better than men can. If they do things to get better at controling thier body weight, they become even stronger than most men in their ability to do more physically taxing things. Too many of them expect the same or better from men in bed and around the house and it’s been too many years since men in this country did anything to out-do them. Men must build their strength through the core, legs, chest and back, being first able to handle their body weight in all those areas. It is the reason so many women are attracted to the body types of military men and convicts. They’re not as flexible as women, but their ability to manipulate their own body weights as well as a woman’s are key to assured happiness in their bedrooms.
Find out how many push-ups you can do in a row today. When we come back to this in a few weeks, we should have shattered this number. Keep your breath normal, and your back completely straight, unless your knees are resting on the floor. Speed and rhythm are key. Remember to focus.