Warm-up (5 minutes):
- Jumping jacks: 1 minute
- Arm circles: 1 minute (30 seconds forward, 30 seconds backward)
- Push-up to downward dog: 1 minute
- Bodyweight squats: 1 minute
- Mountain climbers: 1 minute
Main Workout (35 minutes):
1. Push-Up Variations (10 minutes):
- Standard Push-Ups: 3 sets x 10-12 reps
- Wide Grip Push-Ups: 3 sets x 10-12 reps
- Diamond Push-Ups: 3 sets x 8-10 reps
2. Chest Dips (5 minutes):
- Chest Dips (using parallel bars or stable elevated surface): 3 sets x 8-10 reps
3. Plyometric Push-Ups (5 minutes):
- Clapping Push-Ups: 3 sets x 6-8 reps
- Explosive Push-Ups: 3 sets x 6-8 reps
4. Incline Push-Ups (5 minutes):
- Incline Push-Ups (using a bench or elevated surface): 3 sets x 10-12 reps
5. Chest Flyes (5 minutes):
- Floor Chest Flyes: 3 sets x 10-12 reps
Cool Down (5 minutes):
- Stretching: Hold each stretch for 30 seconds to 1 minute.
- Chest Stretch: Stand in a doorway with your hands on the door frame and gently lean forward.
- Shoulder Stretch: Bring one arm across your body and gently press on the elbow with the opposite hand.
- Triceps Stretch: Reach one arm overhead and bend at the elbow, gently pressing on the elbow with the opposite hand.
- Upper Back Stretch: Clasp your hands together in front of you and round your back, pushing your hands away from your body.
- Neck Stretch: Gently tilt your head to one side, bringing your ear towards your shoulder, and hold.
- Deep Breathing: Take several deep breaths, inhaling through your nose and exhaling through your mouth to help relax your muscles.
Remember to maintain proper form throughout each exercise, and listen to your body. If any exercise causes pain beyond normal muscle fatigue, stop immediately. Additionally, feel free to adjust the repetitions and sets according to your fitness level and goals.