Strength & Conditioning
It can be hard to find true strength building exercises using just your body. The more you workout, the more those exercises (like pushups and squats) become more about muscular endurance. One way to incorporate strength into bodyweight movements is to increase the time under tension on the "negative" range of motion. That's what we're going to do with the first part of our workout:
Start at the top of the pushup position. Keeping your body in a tight, straight line, lower slowly to a count of 5 going all the way to the ground. Go slow! The slower you go, the better. Then reset at the top and repeat.
5 sets of 5 reps, with a slow 5 count lowering phase.
Rest 1-2 minutes between sets.
21 reps each, then 18, 15, 12, 9, 6, 3
Go as fast as you can.