Focus: Strength exercise, works the chest, shoulders and core.
Get face down on the floor with weight on your knees and your hands. Keep your arms straight and hands spread wider than your shoulders. Bend your arms to lower your body, then straighten your arms to rise back up. Keep your spine straight and your abs tight. Repeat for a total of 16 times.
Note: If knee push-ups are too difficult, instead do push-aways on a wall.
Before Starting This Program
Only you know what your fitness level is when you start this program. So, if the workouts are too easy for you, increase the reps or move up more quickly. If they seem too difficult, drop back. Perform all exercises in a controlled manner. Stop and rest if you feel dizzy or short of breath.
And remember, you should always consult your doctor before beginning this or any exercise program.