Consistency is crucial in any workout routine, though busy schedules can disrupt this. On days when time is limited, efficient combination exercises can help you maintain your fitness levels. The Start TODAY app offers workout plans designed for varying experience levels, allowing customization based on available time.
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One highly effective exercise to strengthen multiple muscle groups with just bodyweight is the pushup into downward dog, according to fitness trainer Anna Victoria. This move engages the shoulders, chest, core, and upper body simultaneously, utilizing tension across these muscle groups throughout the motion.
Both the pushup and downward dog require strength and flexibility individually; the transition between them challenges balance and engages the body comprehensively. Even short workouts can contribute to strength building, emphasizing the importance of maintaining consistency in your fitness plan.
Compound exercises, like the downward dog pushup, maximize workout efficiency by targeting multiple muscle groups at once and elevating heart rates. However, this exercise is not recommended for beginners. Individuals should first be capable of performing both pushups and downward dogs separately before attempting the combination.
To perform a downward dog pushup, begin in a high plank position with the core engaged, hands shoulder-width apart, and body in a straight line. Lower into a pushup while maintaining core engagement. Stop just before your chest reaches the ground and then push back up into a downward dog position, using arm strength while stabilizing with the core and legs. Pause briefly to feel the stretch before returning to the high plank position.
Anna Victoria suggests starting with 10 repetitions, focusing on exhaling at the end of each one. As comfort grows, aim for 20 repetitions. For an extra challenge, hold the lowered push-up position for three seconds before transitioning to downward dog, and do the same when returning to the plank. This approach intensifies the workout, effectively targeting the core, arms, and shoulders.
For more fitness ideas, including simple daily exercises, refer to the Start TODAY app. TODAY's Expert Tip of the Day series provides straightforward strategies from various professionals on topics including diet, fitness, heart health, and mental wellness.