Push-Ups

I've been focusing so much on my running training schedule and immersing myself in learning more about yoga that I realized that I have been neglecting (somewhat) the toning part of my general workout regimen. As a result, I've decided to purposefully spend more time focusing on push-ups, pull-ups and core work. To avoid getting bored, I am using this post to brainstorm different variations and modifications on push-ups.

Of course, you can start with the traditional military push-up (pictured here), which can be modified by putting your knees on the ground if necessary - make sure that your body remains straight (don't push the butt in the air).

Arm Placement
You can modify hand/arm placement - shoulder width, wider than shoulders, hands together. You can bring your elbows in closer to your body for more tricep work. Place your hands on a step or other elevated surface and then push-up. Of course, you can always try one-handed push-ups for a real challenge! Depending on the placement of your arms, the push up will zero in on different muscles in your shoulders and back.

Leg Placement
You can also modify the legs. Generally, the feet are close together. You can widen the stance, raise alternate legs, or put the legs on a step.

Balance Challenges
Work the core more by adding a balance challenge.
Put on hand on a medicine ball while doing the push up, complete all the reps and then switch sides. To increase the difficulty, move the ball back and forth between your hands and alternate single push-ups with the medicine ball.
Put one hand on a BOSU ball and the other hand on the floor, push-up, then move over so the other hand is on the BOSU and the alternate is on the floor, push-up and repeat, continuing to change sides each time.
Do push-ups with your feet on the BOSU.
Do push-ups with your feet on a towel. Do one push-up, then slide your feet forward into a downward dog position, and back out to a push-up position. Do another push-up and repeat.

Leg Movement
Another variation on the push-up is the "spiderman" push-up. Get into a traditional push-up position. Bring the right leg forward, near the back of the right hand and then push-up. Take the leg back, and do the same on the left.

Additional Exercises
You can also make the push-ups more challenging by working in other exercises.
Alternate single push-ups with side planks.
Add a weighted bar, and do five push-ups, five lat raises (from a push-up position), five push-ups, and then another five lat raises on the other side.
Add a little cardio in by doing mountain climbers. Begin in a push-up positions. Bring the right knee in towards the chest, resting the foot on the floor. Jump up and switch feet in the air, bringing the left foot in and the right foot back. Continue alternating the feet as fast as you safely can for 30-60 seconds.
Another cardio push-up based exercise is called burpee. Start in a push-up position. Jump your feet to a squat position, then leap up as high as possible from the squat position and return quickly to the push-up position. Continue as fast as you safely can for 30-60 seconds.

Hopefully, these push-up ideas will help you keep your workout fresh too!

Today's workout:
60 min. progression run (7.0 mi)
25 min. strength training
50 min. yoga