Start in a plank position with your hands shoulder-width apart. Lower your body slowly until your chest almost touches the floor. Push back up while keeping your body straight.
Sit on the edge of a sturdy chair. Place your hands on the edge, fingers facing forward, and extend your legs out in front of you. Lower your body by bending your elbows and push back up.
Start in a forearm plank position, then push up to a full push-up position one arm at a time. Return to the forearm position.
Hold a water bottle in each hand with your palms facing up. Slowly curl your hands toward your shoulders and then lower them back down.
Stand with a can in each hand at shoulder height, palms facing forward. Press the cans upward until your arms are fully extended, then lower them back down.
Fill a backpack with heavy items and hold it with both hands. Bend at the hips with your knees slightly bent and row the bag toward your chest.
Hold one end of the band with both hands behind your head. Extend your arms overhead, stretching the band.
As you get stronger, increase the number of repetitions or the weight you’re lifting. Gradually challenge yourself to see continuous improvements.