Hey, Mike Bronco here, Bronco's Gym, with Holly Bronco, and we're going to demonstrate the second exercise of our weekend warrior workout. And that's the basic push-up. Again, make sure you really exhale on the exertion, and keep you back nice and straight, your abs tight. Alright, Holly's going to demonstrate the modified version. That's why we have her placed in front here, so you can see how she does that. And, no shame in doing the modified version. Work up to these things as you progress in a safe and effective manner. Alright, so we're going to assume a push-up position. What we want to do is stack our hands right underneath our shoulder. Not out in front. OK, not behind us; right underneath our shoulders. OK, slightly to the outside. I'm on my toes; my feet are placed about should-width apart. Again, I'm contracting. If you find that your back is sagging. If you cannot do these without keeping tight abdominals and your back nice and flat, go to the knees. OK, and it's the same thing: nice, firm. Alright now what we're going to do is exhale. Contract the abs. Engage them. Inhale. Exhale. Contract. And on the inhale, we're going to go down. And then exhale. One. Two. Should be feeling your abs. Three. Now we're going to go down and hold. We're just going to hold -- we call this a hover. Right off the ground, just hover, and then explode up. One. Explode up. Two. Down. Hold. And then fast reps. Three. Here we go. One. Two. Three. There you have it. That's the push-up in the weekend warrior workout.
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