4. BLAST-OFF PUSH-UPS
WHY IT WORKS: This is probably the best push-up you’ve never done. It will fry fat all over your body. The move works your entire lower body by mimicking the action of a sprinter’s start or a lineman’s push off the line of scrimmage. Blast-off push-ups teach you how to explosively move at your hips without moving at your lower back for unreal core stability. Added bonus: The upper-body pushing and pulling will help sculpt a set of superhero shoulders from every angle while sending your heart rate through the roof.
HOW TO DO IT: Assume a push-up position with your hands underneath your shoulders, palms loaded, abs and glutes tight, and a straight line from your head through your heels. Push your hips back without moving at your lower back until your knees flex to about 90 degrees and your head trails behind your hands. Pause for a count, then explosively extend through your knees, ankles and hips while also pulling with your upper back as you lower into the bottom of a push-up. Keep your elbows tucked tight into your sides to protect your shoulders. Skip the push-up and just maintain a hold if you need it to be easier, or add difficulty by performing the movement with your feet closer together.