Kneeling push-up with a hold

• Duration: 8 min
• Level: Beginner
• Goal track: Weight loss

Kneel on a mat or soft surface with your hands on the floor slightly wider than shoulder-width apart, and walk your knees back until your body forms a straight line from head to knees. Slowly bend your arms and lower your chest toward the floor, elbows tracking back rather than flaring out, then pause and hold that lowered position for 3 seconds before pushing back up to the start with control. Keep your core braced throughout. Do 3 sets of 6 repetitions.