1. The Push-Up: This classic movement is surprisingly useful as a full-body exercise. Start at the top with your shoulders packed down away from your ears, the pits of your elbows facing directly forward, and with a strong squeeze in your core, butt, legs, and knees – you should be as arrow-straight from head to feet as possible! As you lower under control, bend your elbows straight backwards until they graze your ribs on both sides, rather than allowing them to flare outward. When you’ve reached a depth you can push back up from, push back up while staying tight… elbows in tight all the way with your entire body flexed and stable. Performing push-ups this way will test your entire body!

2. The Quad Press: Start on your hands and knees. Use your hands to make a triangle in front of you with your pointer fingers and thumbs and then slide your hands out to shoulder-width and come to ball-of-foot behind each hand. From this position, rotate your knees outward as far as they can go and make sure your back is parallel to the ground. From here, keep your back straight and parallel to the ground as you lower as far as you comfortably can, then press back up equally through both hands and feet. Your elbows should point backwards at 45 degrees while your knees point forward at 45. You’ll quickly feel the burn with this froglike press!

As you work on those strong arms, you can accelerate your progress by getting them connected to some demanding tools. At Chrome Fit, we are partial to some tried-and-true training implements, including Clubbells, kettlebells, and gymnastics rings. When you’ve found a tool that you enjoy, you open up exciting worlds of movements you can train with, all of which can be simplified or sophisticated to modify the demand on your muscles and nervous system and allowing you a great deal of freedom in finding a uniquely challenging and satisfying path to your own fitness goals.”