If you want to be fit, healthy, and feel good about yourself, the possibilities are endless. And the best part, there is no equipment needed, just yourself and a creative mind.
Yes, the gym and all of its machines and equipment are great, but there are days you just can’t get there. And those are the days that you rely on your own body to get the job done.
Our move today is a decline pushup. All you need is an elevated surface, such as a chair, bench, step or ledge, depending on the amount of elevation you would like. This exercise will be focusing on the chest, but will also be toning the arms, the upper back and will require quite a bit of core strength.
Begin this exercise by placing your feet on your desired elevated surfaces such as a bench. Keep your legs extended and straight. Now place your hands on the ground, just outside of your shoulder width. Keep your neck neutral and hold your chest tall. You will feel the majority of your body weight in your upper body.
Proceed to bend in the elbows, dropping your chest as low as you can go, but able to return to the start effectively. Keeping this move precise, continue to bend in the elbows lowering your upper body toward the ground, then pressing away from the floor back to your starting position.
Give yourself as many pushups as you can in this declined position. Shoot for at least 10. Take a short break, then continue with your next set of 10. Shoot for three sets.
If this move is too intense, you can lower to your knees. Build your strength and endurance, then graduate to the full movement. This move is a great upper-body workout that requires just you and your desire to be fit and happy.

Marlo Alleva, an instructor at Gold’s Gym and group fitness coordinator at Fontaine-Gills YMCA in Lakeland, Florida, can be reached at faluvzpa@msn.com.