Body Weight Training: 5 Gym-Free Moves
Plank Push Ups
Start in a prone plank on your forearms and press yourself up away from the ground one arm at a time into a push-up, while maintaining perfect plank position. Press first with your left forearm keeping your right palm on the ground. Then return to prone position. Press with your right forearm while your left palm remains on the ground. Alternate. If you want to make it more challenging, lift a leg (hip extension).
Basso says: Planks alone are spectacular, but when you add a dynamic movement to the exercise, such as pushing up, you're taking things to the next level. It’s great for the core, plus your triceps and chest have to work harder as they must lift and lower your body at a controlled pace.