This Workout Will Make Doing A Perfect Push-Up NBD

Remi Pyrdol 

Lowering your bodyweight all the way to the ground—and back—is the epitome of full-body strength. It isn’t easy, but it’s an insanely effective move, and that’s why it’s so important to master. This 30-day plan will help you build that upper-body badassery and it will strengthen all of the muscles groups required to execute the push-up with perfect form. Put on your game face (and your sports bra) because it’s go time!

Your Coach: Adrienne Felder, Lululemon ambassador and owner of Architect Studios in New Jersey

You’ll Need: 10-pound dumbbells

Do: 3 sets of the circuit below, 3 times a week for four weeks

1. Progressive Plank

Start in a forearm plank. Straighten right arm, shifting weight onto right hand. Repeat with left arm, coming to a high plank. Return to start without bending knees. Repeat, starting with left arm; continue for 1 minute.

2. Overhead Crunch

Lie faceup with legs together, holding dumbbells with arms overhead on ground. Contract abs and lift shoulder blades as you reach arms and legs to sky. Lower for 1 rep. Do 10 reps.

3. Chest Press

Lie faceup, feet flat, holding dumbbells up with arms out to sides, elbows bent 90 degrees. Push dumbbells over chest until they touch. Slowly lower for 1 rep. Do 10 reps.

4. Kneeling Overhead Triceps Extension

Kneel, holding a dumbbell overhead with both hands, arms extended. Bend elbows to lower dumbbell behind you, keeping biceps close to ears, then return to start for 1 rep. Do 10 reps.

5. Dumbbell Deadlift

Stand with feet hip-width apart, knees slightly bent, holding dumbbells in front of thighs, palms down. Bend forward at hips, lowering torso until nearly parallel to ground, keeping weights close to body. Return to start for 1 rep. Do 10 reps.

6. Side Plank

Start in a low plank. Lift one arm as you rotate into a side plank with ankles stacked and hips lifted. Hold 1 minute. Repeat twice.

This article originally appeared in the September 2016 issue of SELF. For more from the September issue, subscribe to SELF and download the digital edition. This full issue is available August 9 on national newsstands.

Styled by Taylor Okata; Hair, Dana Boyer for Bumble & Bumble; Makeup, Brit Cochran for DiorSkin; Manicure, Yuko Wada using Dior Vernis; Prop Styling, Anthony Asaro for UTOPIA NYC.

Sports bra, $60, tights, $140, and sneakers, $130; Nike.com.

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