Home strength: 8 weeks
Week 1 and the push-up ladder
Week 1: learn
3 sessions on non-consecutive days (for example Monday, Wednesday and Friday). 2 sets per exercise, ending each set when you could still do 3-4 more good reps. The first session is the starting test: for each exercise you find the first step where you can do 8 to 15 reps.
The session
A 5-7 minute warm-up. Then push and pull alternated, legs, and hips alternated with core. Pairing exercises for different muscles saves about 10 minutes without losing quality.
The push-up ladder
1. Hands on a wall. 2. Hands on a table or counter. 3. Hands on a chair seat. 4. On the floor. 5. Feet elevated. 6. With a backpack. When you reach 15 reps on every set for two sessions in a row, move up one step.
Technique: the usual mistakes
Body straight from head to heels and glutes squeezed so the hips do not sag. Elbows at about 45° from your body, not flared out. Fewer full reps beat many half reps.
The sample stops here. The full chapter and the rest of the guide are in the paid version.