TRANSFORM A PRESS-UP INTO A NEW TOTAL-BODY WORKOUT

If you look at the press-up as only an upper-body exercise, then you’re not realising its full potential. ‘By combining different variations, you create a workout that you can do anywhere,’ says Rooney.

See for yourself with his press-up pyramid.

DIRECTIONS

Start at the base of the pyramid. As you work your way up one side and down the other, perform the number of reps indicated in the black circle for each exercise.

(See the descriptions on the right.) Take rest as needed according to your own fitness level. Suggested rest periods are described in the chart below: