Beginners should be seated on the floor, knees bent with their arms behind them. The elbows should be bent and their fingers should be pointed toward their toes. Intermediate participants can perform the same exercise with their rear off the floor. The Instructor should model all three difficulty levels for participants. They can press in toward the wall and back out again.
Intermediate participants can have their knees on the floor and hands shoulder width apart.
They can they lower their bodies and raise them again. Advanced participants can perform the push-up with the knees off the floor, arms shoulder width apart, buttocks tucked in and abdominals tight. Perform 1 turn step and 3 hamstring curls. Perform a hip dip with arms at your sides. Abdominals should be contracted and the head and shoulders should be pulled back.