How to do a pushup

Get Started!

• Lie in a prone position (belly down) on your mat, ground, or floor.

Get in Position

• Position your hands shoulder-width apart, fingers facing forward or slightly inward.
• Position your feet hip-distance apart with the tips of toes facing the ground.

Lift off

• Lift your entire body off the floor so that your weight is supported evenly from head to toe.
• Push your arms to full extension, keeping your elbows soft and not locked.
• Contract your core muscles, glutes and quads to keep them braced.
• Pull your shoulders away from your ears.
• Keep your head, neck and spine in alignment.
•  

Going Down

• Slowly lower your body towards the floor while maintaining a stiff torso and head aligned with your spine.
• Eyes toward the floor; avoid bending your head (we promise, you can look at your shoes later!)
• Maintain head to toe alignment (no sagging of the back or hips)
• Lower chest to elbow height.

Going Up

• Push through the heels of hands to lift body weight upward.
• Continue to maintain head to toe alignment.
• Push your arms back to full extension, keeping your elbows soft and not locked.

Repeat!

How many can you put into your daily goal? Always remember, form first. Don’t try to hammer out a high number before you have your form down.

TIP!

To build strength and practice form, try slow pushups. Count 4 down, and 4 up. Then, mix up the tempos: count 2 down, 2 up, or 1 down and three up. It will add some variety in the mix.

Modify

You might think you can’t do a pushup. But there are many ways to modify!

Feet shoulder-width apart

If you struggle to maintain head to toe alignment, put your feet shoulder-width apart instead of hip-width. Each session, try to put your feet in closer.

Wall Pushups

If you have shoulder issues, or simply can’t lift your body weight, try a wall pushup. Put your hands shoulder-width apart on the wall and your feet out slightly so that your body is at a slight angle. Slowly lower your body toward the wall, and push it back using all the techniques applied to a regular pushup.

Kneeling Pushups

Put your body in a hands and knee position on the floor. Maintain head to toe alignment and ease your upper body toward the floor, stopping chest at elbow height. This works well if you are new to bodyweight exercises and are not ready to lift your full body weight. When you’re ready, you can move to pushups on your knees.

Knee Pushups

From prone position, put your hands shoulder-width apart. Keep your feet hip-distance, and lift up to a full arm extension while keeping your knees, shins, and feet parallel to the ground. Once you have this mastered, increase the distance between your upper body and your knees by moving your knees backward. This will increase the amount of bodyweight you will bear going up and down. Then, mix in a few pushups on your toes. Before you know it, you’ll develop the strength to do whole sets of pushups on your toes.

Advanced Stability Ball Pushups

Put your feet on the top of the ball and follow the move through. For more work, place the front of your ankles over the ball. For less work, move the ball to your shin area.

Three bodyweight moves to build the foundation of your workout success.

Complex exercises might look impressive, but they’re not really necessary for results. Superman pushups and pistol squats are great exercise variations when you are looking for a challenging goal, or need to spice things up a bit, but sometimes it’s good to bring it back to the basics.

There are three main bodyweight exercises that provide a solid foundation for all other fitness moves: Squat, Pushup, and Crunches. In fact, these are moves you actually use every day without even knowing it.

Work on perfecting the form and execution of these three exercises and you will build a good base in both your fitness and everyday life.

Squats: 

Builds Muscle in Your Entire Body

Obviously squats help to build your leg muscles (quadriceps, hamstrings, and calves), but they also create an anabolic environment, which promotes body-wide muscle building. Squats can also boost your sports performance, maintain mobility and balance, and help prevent injuries by building muscle and increasing range of motion in your ankles and hips.

Tips for Success:

•    Sit back and down

•    Weight in heels

•    Knees behind toes

•    Brace your core

Crunches:

Crunches help build endurance in the muscles of the abdomen.

The primary role of your abdominal region is to stabilize your midsection. A strong core helps to maintain good posture, supports you when you lift heavy objects, and assists your body so you can twist and rotate. These are all everyday actions, so it’s crucial for your abs to be able to sustain.

Tips for Success:

•    Fingertips to your temple, elbows pulled back

•    Slide ribs to hips

•    Contract abdominal muscles

•    Keep neck and shoulders relaxed

Push-ups:

Target every major muscle group of your upper body. 

Push-ups help you focus on your arms, abs and your lower body, all at the same time. These exercises train your muscles to work together and become stronger. Push-ups also help to create balance, stability and reaction time by training proprioceptive muscle fibers and also help to build muscle density.

Tips for Success:

•    Support your weight evenly from head to toe.

•    Contract your core muscles, glutes and quads to keep them braced.

•    Pull your shoulders away from your ears.

•    Keep your head, neck, and spine in alignment.

Stay focused. Stay motivated. 

If you’ve ever been to the gym for a workout sesh and come away feeling like you’re not sure you did anything productive, we’ve got three tips to help you stay focused on the work, and keep you motivated until the end.

3 tips for getting the most out of your workout

Focus on FORM

At the beginning of the workout, when you are fresh, is the perfect time to focus on your form. Are your knees over your ankles in your lunges? Abs braced? Shoulders away from your ears? Spine aligned? Every move has its own set of form do’s and don’ts, so study up beforehand, and practice during the first part of any workout. It will give you something concrete to work towards and give you focus for the first part of your workout.

Focus on FEEL

After you’ve put a spotlight on your form, spend the next part of your workout focusing on the feel of the moves. If you have good form, such as driving through your heels in squat position, then you should be able to feel the muscles in your glutes firing. When we the time to isolate and recruit the proper muscles, it can improve the mind-muscle connection, stimulate endorphins and help you to get through the work.

Focus on FINISH

When you’re nearing the end of the workout, you may be a tired, sweaty mess. To make a strong finish, take a quick moment to appreciate your hard work and dedication you’ve made to focus on form and feel. Then, build on the endorphins created during those phases, and power through with the thought that you are near the finish line.

APPLYING THE  TACTICS:
Tips for SMART Medicine Ball Lunges

Form: Hold the ball straight out from your shoulders and parallel to the ground. Make sure your stride is wide and your feet are hip-distance apart. Lower to the ground, pushing your knee forward until it’s directly above your ankle while keeping the rest of your body upright.

Feel: Feel the work in your quads as you push your muscles through the resistance of the eccentric and concentric phase. You’ll also feel isometric work in your shoulders and core as your muscles adjust to hold the ball steady.

Finish: Try 10 sets of 20 reps on each leg. You’ll feel the burn and difficulty as each set progresses. Keep motivated by knowing that you are taking the time to build strong legs that will not only help you run faster marathons or MTB races but will make your everyday tasks just a little easier!

Here comes 2020!

When the new year approaches, it is customary to make yourself and your health a priority. The extended two months of holiday lifestyle is in full swing right now, and cookies for breakfast sometimes seem like standard fare. 

That looming January 1 date is near when everyone seems to plan for that “hard reset” to get back on the fitness and health wagon. Sometimes the planning gets hardcore all at once with the idea that you will work out 6 or more times a week with a mix of cardio and strength, meditate, eat healthily, and do all of that while still managing your daily routine—family—friends. Sudden, drastic changes to the schedule can be unsustainable and can often lead to failure. 

Make small, incremental changes 

Habits will stick if you make small, incremental changes versus the all-at-once approach.

Stop worrying about a complete re-invention; you just need to find a realistic fitness routine that you can manage within your daily life. The small changes that you integrate daily will determine how your willpower can create healthier habits. Consistency over intensity is often the winner for long term fitness goals.

Plan a tactical approach

First, take a look at your calendar, start with 2-3 days a week of 15-30 minutes. Then block out your exercise times by plugging it in your phone, setting your alarm, or by letting Siri or Alexa help you schedule. If something comes up, reschedule, but never cancel. 

Next, get your equipment or exercises ready. Have your fitness bands, stability ball, exercise mats, and have your space booked out. Finally, it would help if you had ideas on what exercises to do with your body or the equipment you have on hand. Our Prism line of self-guided products eases you into a routine by starting you off with ideas right at your fingertips. 

Remember, fitness routines and a healthy lifestyle are all about balance. So, have the cookie (just maybe not for breakfast). Give yourself time to grow into a fitness routine, and you will be on your way to success.   

For more workout ideas to get you started, check out our #WORKOUTWEDNESDAY playlist on Youtube!

PLUS, last-minute Stocking Stuffers Ideas.

The holiday season is upon us and wellness gifts will continue to rank high on the list for both giving and receiving. Plan now to stow that special present under the tree, or give your friends and family not-so-subtle hints by forwarding them this list!

Or, get ahead of your 2020 fitness goals and order yourself one of these fantastic fitness finds. Either way, these are the gifts that will keep giving all year long.

Gifts and Stocking Stuffer Ideas

1. SMART 3-in-1 PLYO Cube

Our 3-in-1 SMART Plyo Cube is a space-saving, versatile multi-tasker and a perfect addition to any gym. Sturdy and tough, yet a little more gentle to the shins, if you know what we mean!

“Jumpstart” your fitness by following the moves printed right on the box and work at different levels by trying out all three heights (can 20″, 24″ and 30”).

Think Plyo Boxes are only for jumping? Think again! You can use this versatile tool in your home studio or gym setting for a variety of exercises. You can even use it in your home BARRE workout.

Here are three exercises you can do with the 3-in-1 SMART Plyo Cube that are not jumping.  

2. SMART Modular Ladder

Ladder work is not only fun, but increases agility skills. The definition of agility is “the ability to move quickly and change direction with ease.” As we get older, or ease into our daily routines, our mental and physical agility can take a back seat. Agility training can help us pivot more quickly in both the physical and mental realms. This type of training can be beneficial whether you are an athlete, weekend warrior, or anywhere in between. Kids love it too..it’s great for all ages!

3. SMART Core Wheel

Why settle for just the standard crunches when you could be adding variety and challenge to your mid-section workout! The Smart Core Wheel delivers the best core workout for the entire core (not just abs!) with one tool. Strap your feet or grip the handles for a great core-focused workout.

4. SMART Straps

Bodyweight training is HOT right now and our Smart Straps with the exercises printed right on the product make this the perfect gift for the novice or experienced fitness fanatic!

This type of training covers a lot of ground in your fitness routine.  It can improve muscular strength and endurance while even improving joint mobility and flexibility. Because you are constantly working on stability, the exercises engage your core and improve your balance. 

5. SMART Stability Balls

Are you stuck in your current ab routine? Our Smart Stability Balls feature 13 exercises that are printed on the ball for easy reference, making it easy to create a challenging workout on your own. According to the American Council on Exercise (ACE), a stability ball is considered an effective tool for strengthening your abdominals and other core muscles. Using an exercise ball as opposed to weight bench or on a flat stable surface is that the body responds to the instability of the ball to remain balanced, forcing various muscles to be engaged.

6. SMART Trainer Bag Package

Do you or someone you know travel often? This is a perfect give for someone looking to stay on track with their health goals. This is a complete mini-fitness kit packed in a bag for easy travel. Feature Self-Guided products with exercise ideas printed directly on products.

If you’re a trainer, you can easily train clients on the go with this product. The Smart Trainer Bag contains all the necessary equipment to give clients a full workout.

Includes:

• (1) 6lb Smart Medicine Ball
• (1) 6mm Smart Exercise Mat
• (1) Smart Guard Sleeved Tubing 4ft. Light
• (1) Smart Guard Sleeved Tubing 4ft. Medium
• (1) Heavy Mini Flat Band (Blue)
• (1) Medium Mini Flat Band (Green)
• (1) Light Mini Flat Band (Yellow)
• (1) Smart Speed Jump Ropes
• (1) Smart Straps Bodyweight Trainer
• (1) Smart Core Wheel
• (1) Smart Modular Agility Ladder
• (1) Duffle Bag with Smart Trainer Logo

Small, but mighty!

Stocking Stuffer Ideas that you will love.

  1.  SMART Strength Bands and Mini Flat Bands

The Strength Bands provide smooth, constant resistance throughout the range of motion. The versatility of the resistance bands allows users to add assistance or resistance to any training routine. Bands can also be used for assisted pullups, stretching, conditioning, speed training, rehabilitation, and aerobics.

2.  SMART Jump Rope, Speed or Weighted

Do you know that jumping rope burns approximately 650 calories per hour? It’s a super-efficient cardiovascular workout!

Our durable Speed and Weighted Jump Ropes are designed with rubber grip handles that contours to the hands of the user, taking pressure off the wrist. Both jump ropes are fully adjustable; change the length of the rope to fit any height.

Choose between a speed rope and a weighted rope for a comfortable and challenging workout based on your training goals. The speed rope is lightweight, making it easy to maneuver and accelerate to a sweat-dripping pace. Use the weighted version to add additional resistance to your exercise routine to turn up the intensity.