A)Şınav Varyasyonları
30 Saniye Bas 1 Dakika Dinlen
(Sırayla Yap, Zorlanırsan Diz Üstü)
a) Regular Push-Up
b) Wide Push-Up
c) Scapula Push-Up
d) Diamond Push-Up
e) Pike Push-Up
f) Plank to Push-Up
g) Reverse Push-Up
h) Shoulder Tap Push-Up
ı) Finger Tip Push-Up
j) Type Writer Push-Up
10 Dakika Dinlen
B)Plank Varyasyonları
30 Saniye Bas 30 Saniye Dinlen
a) Basic Plank
b) Push-Up Plank
c) Jack Plank
d) Shoulder Tap Plank
e) Arm Raise Plank
f) Contra Lateral Plank
g) Hip Raise Plank
h) Roll Plank
ı) Side Plank
j) Other Side Plank