Plyometric Push Up.

Make every rep count.

1. 01

   Start on all fours with hands under shoulders, toes tucked, and knees under hips. Step one leg back at a time into a strong plank: legs straight, core tight, head neutral (eyes on the floor).

2. 02

   Lower with control: pull your shoulder blades back/down and bend your elbows. Keep your body in one line—don’t let hips sag.

3. 03

   Descend until your upper arms are about parallel to the floor (or chest lightly touches).

4. 04

   Explode up: drive your palms hard into the ground and snap your elbows straight so your hands briefly leave the floor.

5. 05

   Land softly with elbows slightly bent, absorb the impact, reset your plank, and go right into the next rep.

6. 06

   Tip: If airtime is too challenging, perform an explosive push-up without leaving the floor or use an incline.