Commandos

Upper Body & Core

None

Easy

This is how you do it

Step 1

Begin in a push-up position. Arms, legs and glutes flexed.

Step 2

Breathe and brace.

Step 3

Bend the right elbow and lower your body to rest on your right forearm.
 

1.Your forearm should be inline with your body.

Step 4

Bend the left elbow and lower your body to a plank position.

Step 5

Reverse by flexing your right tricep and extending your right arm straight.

Step 6

Flex your left tricep and extend your left arm straight to return to a push-up position.

Step 7

Repeat up to 3 Sets.

Hindu Push Ups

Triceps, Chest & Shoulders

None

Medium

Downward Dog Push Ups

Triceps & Full Body

None

Easy

S

Stop

Stop whatever you are doing and focus on this.

T

Take Deep Breaths

Follow the instructions on screen or if you have sound follow the spoken instructions.
Breathe in through your nose and out through your mouth.

O

Observe

Observe your body, your thoughts, your feeling and your emotions. Is your heart racing? Are you sweating? Is your mouth dry? Are you angry? Are you worried? Are you stressed?
Do you need to be reacting the way you are?
How important is the issue you are stressed about?
Is this worth you being stressed over? Will it still be important this time next year?
What advice would you give to a friend if they were in your position?

Now take a moment and relax yourself.

P

Proceed

Now continue on with your day, incorporating what you have just learned about the emotions you were feeling.