Plenty of workouts say they're for beginners, then open with a press-up. If you can't do a press-up yet — and most people starting out can't — that's the workout finished before it began.
So this one is different. Every single move in it is the easier version: knees down, feet on the floor, nothing to balance and nothing to jump. These are the exact versions I start people with, and they build the same strength as the full moves. There's no fitness level you need before you're allowed to start this one. This is the start.
How to use this workout
Go slower than you think you should. Steady effort you could still talk through — that's the pace. If 30 seconds of a move is too much just now, do 10 or 15 and rest for the remainder. That counts the same as the full 30.
A cushion under your knees makes the whole session more comfortable. That's the entire kit list.
The workout
When to move up to the full versions
There's no deadline on this. Some people stay on the knees-down versions for a fortnight, some for a couple of months — both are fine, because the strength is building either way.
When two rounds start to feel comfortable, pick one move and try its full version for a few seconds — every exercise above links to its own page, where you'll find the full move and the easier one side by side. One move at a time, at your pace. That's the whole method.
Quick questions
Are the knees-down versions cheating?
No. They work the same muscles through the same movement — there's just less of your bodyweight to move, which is exactly what you want while the strength is building. Every press-up I've ever coached started on the knees.
How often should I do this?
Two or three times a week, with at least a day between sessions. The rest days are when your body actually gets stronger.
What if I can't get down to the floor easily?
Take your time getting down and up — that's genuinely part of the exercise at the start. Use a chair for support if it helps. And if you've a health condition or you're unsure, have a quick word with your GP first.
