Fitness trainer Kayla Itsines showed her fans how they can progress from a beginner push-up to an advanced one in the latest video on her Instagram page.
Dressed in a pink sports bra and loose-fitting black shorts, the 28-year-old powerhouse kicked the video off by doing a push-up on her knees, which is considered the entry-level version of the exercise.
Kayla then progressed to an incline push-up on her toes during which she placed her hands on a bench, showing that this version can be an intermediary step between beginner and advanced levels. Negative push-ups followed. For these, Kayla lowered herself while on her toes, and then drop to her knees before pushing herself back up.
After these two intermediate-level versions of the push-up, Kayla completed an advanced push-up on her toes. She then showed off her proficiency with the exercise by doing three types that were even more challenging: the decline push-up, the alternating push-up, and the declining push up with a Bosu ball.
In her caption, Kayla shared additional tips on perfect push-up form. Among them, she suggested pointing elbows backward instead of out to the side and keeping the hands below the shoulders.
In the comments section, fans thanked Kayla for sharing the push-up demo.
“This is great!! My fitness goal for 2020 is to be able to do 10 full push-ups,” one person wrote.
“Brilliant – I struggle too much with push-ups,” another added. “Will try this – thank you.”
“The push up is my nemesis as I have never done one full one on my entire life,” a third commenter confessed. “Thanks to you I’m on my way and will work hard to achieve this goal!”
“I got my 2020 resolution finally, thanks for sharing this,” a fourth Instagram user wrote.
Commenters also requested that she follow this video up with burpee and pull-up demonstrations. However, as of yet, Kayla hasn’t indicated which of these exercises she will tackle next.
View this post on Instagram
PUSH-UP PROGRESSION If your 2020 goal is to improve your push-ups, this one is for YOU. This video shows how you can progress from a beginner push-up to something more advanced. If you've NEVER done a push up before, start at the beginning and when you start to feel strong and confident, move onto the next progression. ✅ Push-Up (Knees) ✅ Incline Push-Up (Toes) ✅ Negative Push-Up (Toes Down, Knees Up) ✅ Push-Up ✅ Decline Push-Up ✅ Alternating Push-Up ✅ Declining Push-Up (Bosu) When you're doing a push-up, try to think about these things: ✅Hands directly below shoulders ✅Body in a straight line from head to feet ✅Push away from the ground as much as possible ✅Elbows point backwards, not out to the side What OTHER progressions can I post to help you achieve your fitness goals? Comment below! www.kaylaitsines.com/my-sweat-challenge #BBG #BBGStronger #BBGBeginner #BBG2020 #BBGcommunity #SWEATChallenge #2020goals #fitnesschallenge #workout #workoutvideo #fitnessvideo
In Kayla’s previous video series, she completed a circuit meant to train the lower body. The circuit included goblet reverse lunges, double-pulse quats, bent-leg raises, side planks and more. In the caption, the mother-of-one assured her 12 million Instagram followers that the workout was beginner-friendly.
” NO JUMPING beginner lower body workout,” she wrote. “This is great for the ladies who are just starting out, who find jumping difficult OR anyone after a lower intensity session today! ”
So far, Kayla’s push-up post has amassed close to 40,000 likes and more than 350 comments since it was uploaded a day ago.