How To Target Areas and See Results

Hi my loves! Hope you all are having a great week and are looking forward to a relaxing weekend. Today I wanted to touch on the topic of actually gaining muscle and getting the body that you are aiming for.

A lot of you ask me questions about how to actually put on muscle and get a bigger butt instead of just losing weight and I want to help you guys with that because I know how hard it can be sometimes. So here are all the things you need to know about gaining muscle and getting the body that you want!

If you truly want to grow certain areas of your body to get the look you want, like a bigger butt, more defined abs, or even some more muscular arms, you have to gain muscle to do this and that’s really the only way to go about forming the body you really want. That’s how I did it. I grew specific muscle areas in order to make them stand out more than others.

 

1. Lift Weights

Girls, you’re not going to end up looking like a man if you lift some weights – I don’t, do I? No! Lifting weights is vital to building muscle because you need to break down your muscle fibers in order to build them up.

Now, it's absolutely fine to use your bodyweight for squats, lunges, pull-ups, planks, and other exercises to build muscle. But there comes a point when you’ve built your muscles strong enough that your own body weight isn’t enough anymore and you need to change up your routine and really challenge yourself by pushing the boundaries of what you’re capable of. That’s where muscle growth happens.

So pick up a set of weights! Your muscles have to work really hard in order to tear your muscle fibers and lifting heavier weights does just that.

 

2. Protein, Protein, Protein!

After a workout of heavy lifting, your body is going to need some supplies to rebuild those muscles and it wants protein! No matter how much you’re lifting and working out, if you’re not getting enough protein in your diet, your body is not going to be able to rebuild your muscles.

You should get at LEAST one gram of protein per pound of body weight. So if you’re 125 pounds, you need 125 grams of protein a day in order to build up your muscles. If you expect your body to grow muscle without protein, it’s like expecting a construction worker to build a house without any tools – it just doesn’t work.

 

3. Cardio: STAIR MASTER!

If you’re getting into the gym and lifting weights and downing protein like your life depended on it – that’s AMAZING! You’re doing everything right. The one factor that may be missing is just the fact that you can’t see the muscle you’re building.

Cardio is not only important for keeping your heart healthy, it’s also important in ridding your body of excess fat so those beautiful muscles can peek their way out. You should get at least 3 days of 30-minute cardio sessions in a week and you’ll start seeing those muscles popping out.

I started my fitness journey using the Stair Master, yes the step machine that you climb up until you start sweating so much that you literally can't breathe. I would incorporate weights with my cardio on the Stair Master and found I would sweat more on this machine compared to any others in such a short period of time. Once word spread that the Stair Master helped me get into the best shape of my life, and taught me to love sweating an LA based company called Global Fitness had reached out to customize me a Stair Master for my apartment in NYC!

*Picture above and more coming soon to my Instagram.. A special thank you to the Co-Founder of Global Fitness Roy for designing this piece of art for me :) www.globalfitness.com

4. Rest Days

Some of you have been commenting and telling me that you’re lifting every single day and not seeing any change. Well, that’s because your body actually needs rest days in order to rebuild.

If you’re constantly tearing your muscle fibers over and over again without giving them time to build back up, you’re delaying your progress. This is called over-training. You need at least 2 days of rest for your muscles to really build up and become stronger and bigger.

5. Be Patient

This isn’t something that I can give you and it’s not something that you have lying around. Muscles take time to grow and you have to give your body time before you start seeing some real growth. Have some patience and let your body do what it was made to.

Building muscle isn’t easy for everyone, but it’s just about the same process for everyone. All you need to do is get in the gym, pick up some heavy weights, fuel your body with protein, and let your muscles recover so you can get the body that you want.

I believe all of you have the capability of building muscle in order to sculpt the body you have your sights set on. Work hard, have patience, and BELIEVE in yourself like I believe in all of you.

Getting Back on Track After a Weekend of "Cheat Meals" and Partying

Hi everyone! So, over the weekend I had a celebration and obviously may have had a little more cheat meals than I should have and partied a bit more than I usually do.

I think we all have those weekends or even weeks that gets us thrown off track and has us indulging in things we normally wouldn’t. While it’s really fun and you get to eat ALL the delicious food, it’s also really hard to get back on track after a few days of this.

That’s why today I’m going to help all of you with how to get back on track after a weekend of cheat meals and partying because, well, I need some help, too! This is how you can have a crazy weekend and still manage to start your Motivation Monday off right.

Stay Hydrated

Partying usually goes hand in hand with having a few drinks – at least it does for me every once in awhile– especially during celebrations. Which means you’re more than likely dehydrated at this point. One great way to start feeling better and to even get rid of cravings is to stay hydrated. Add a liter of water to the normal amount of water you usually drink in a day to get back on track after a weekend of fun.

Reevaluate Your Goals

Sometimes one weekend is enough to derail us from our goals the Monday after. We get so caught up in the drinking and eating junk food that we think it’s not a big deal to just have a few more cheat meals during the week.

One way for you guys to get back on track is to reevaluate your goals. Open that picture up again or go find that piece of paper that had them all written down. Coming face to face with those goals will push you to stick to your diet and exercise program.

Prepare Healthy Snacks And Meals

When you have a few cheat meals, chances are those meals were BIG – I know mine always are. That means your stomach has stretched out a little bit and you’ll start to feel hungrier more often than you did when you were in your prime routine.

In order to get back on track, you should prepare healthy snacks and meals that you can just grab quickly and eat. If you have to wait and think about what you want to eat, you’ll probably end up choosing something that resembles your cheat meal weekend. Always aim for fruit, nuts, or healthy forms of protein to keep you feeling full!

If you struggle with this, you could utilize the Customized Meal Plan program which will give you tons of recipes to keep you on track to reach your goals.

Never Skip A Monday

This is the GOLDEN RULE! If you really want to stay on track after a weekend where you partied a little more than usual, never skip that Monday. You may feel tired, weak, and kind of crappy from all the junk food, but you HAVE to get into that gym and eat the same foods you were before.

By going in on that Monday, you’re telling your body that it’s time to get back on track and you’re also showing yourself that you can get right back to it without skipping a day. Mondays are so important because they’re always the hardest. If you can push past it and go in on a Monday, you can do it on any day.

Get Right Back To Your Previous Routine

Just because you took a weekend off doesn’t mean that your routine is completely ruined. Your body will recognize being back in the routine and start to feel much better if you stick to it. Don’t wait a week before going back to things as you did before, start right away and it’ll wake your body up!

Detox Drink

After a weekend of fun, your body is probably filled with toxins that you don’t normally have. One way to kick extra cravings and feel all-around better is to drink a detox drink first thing Monday morning.

This will not only wake up your system, but it will help flush out all of that junk that you put into your body during your free for all. This recipe is a great one for detoxing your system so you’ll feel better and be reenergized to get right back on track. Plus, it’s delicious!

Watermelon – One cup cut up is enough for one glass. Watermelon actually has an amino acid that can help  your kidneys and liver flush out toxins that got built up over the weekend.

Cucumber – Half a cucumber is all you need. This is helpful for the same exact reason watermelon is and it helps keep you hydrated to reduce cravings.

Lemon – Lemons are powerful at detoxing your body and adding a little freshness to the flavor.

Lime – Lime goes really well with watermelon and mint and will tie this whole drink together by adding its own detoxifying agents, as well.

Mint Leaves – 4-5 large leaves will do for this recipe. Mint is not only refreshing, but it will also help kick those cravings you developed from letting yourself indulge over the weekend and even ease your stomach if you’re not feeling well.

Directions: Chop the watermelon, cucumbers, and mint into small pieces and add them to 8-12oz of water.  Squeeze half a lemon and half a lime into the mixture. Drink up and enjoy!

Overall, the most important thing you can do to get back on track after a weekend of cheat meals and partying is to get right back into your routine – same workouts, same meals, etc. Doing this will get your body back into the swing of things and it’ll be easier for you to maintain.

This happens to everyone – even the best of us – so it’s really important for us all to know how to get back on track. Tell me about a time you had to get back on track and what you did to maintain your routine after a weekend of cheat meals and partying!

Can What You Wear Affect How You Workout?

Hi loves! Something I wanted to talk about today has to do with what you wear when you’re working out. As much as it seems pointless, what you wear can actually impact your workout for the better…or for the worse.

There’s a reason we don’t go into the gym in jeans and a leather jacket. As cool as we might look in a badass outfit like that, they don’t offer what we need in order to get a killer workout in. In fact, they make working out a lot harder and can negatively impact our results.

Now, I know all of you won’t go to the gym dressed in jeans and a leather jacket, but are you wearing the right clothes in order to get the most out of your workout? Here’s how what you wear can affect your workout and stunt the progress toward your goals.

1.    Compression Leggings VS Yoga Leggings

Heavy weight lifting and yoga are almost opposite workouts. I think we can all agree on that. So why is it that many people wear the same leggings for each? Truth be told, if you want to reap the most rewards from your specific workouts, you should wear the leggings that support what you’re doing.

For example, yoga is all about movement and breathability. You want your yoga leggings to be able to stretch far but still have some breathing room. On the other hand, when you’re lifting heavy weights, compression leggings – or tighter leggings – are better for constricting the muscle to induce more blood flow. The increase in blood flow provides your muscles with more oxygen which in turn makes them function at a higher level.

 2.    Sweaters VS Tanks

Weather and the temperature of your gym is always going to play a role in whether you should wear sweaters or tank tops in the gym. If you find that your movements are slow and you’re not able to stay “warmed up” for very long, it’s probably because your muscles are cooling down a lot faster than they should be. That being said, wearing tanks is a bad idea if this happens to you often. On the other hand, wearing sweaters and sweatpants will keep your body temperature higher for a longer period of time, allowing your muscles to stay warm and fully functioning.

 3.    Running Shoes VS Lifting Shoes

By now, I’m sure you’ve noticed that shoes are labeled differently according to what they’re made for. But maybe some of you aren’t fully aware of just how beneficial working out with the right shoe can be.

If you’re a long distance runner, you’ll definitely need some shoes that are meant specifically for running. They’re padded more at the bottom and allow for spring when you step. This is to protect your knees because the repeated impact of running can harm them if you don’t use the right shoes to run in.

Lifting shoes that are meant for heavy weight training are specifically designed do be sturdy, have a slightly raised heel (depending on the shoe) and won’t have much – if any – spring at all because it would hinder your performance. If you use running shoes during your heavy lifting, you won’t be able to lift as stable as with a training shoe and this could compromise your form significantly.

 4.    Fashion Sports Bra VS Effective Sports Bra

You can’t deny just how adorable some sports bras are out there, but how many of those fashion forward bras are actually effective? Sports bras are meant to hold the girls in tight so you don’t have the discomfort of them moving too much during a workout. If you don’t wear effective sports bras, you could be easily distracted by your discomfort and may even skip out on important and beneficial exercises (like jumping rope) that can help you achieve your goals.

 5.    Look Good, Feel Good

Now, your attire may not be ALL about how good you look, but I think we can all agree that looking great in the gym definitely helps you feel amazing. When you feel confident, you push yourself harder, find your workouts to be a little easier, and you actually want to stay in the gym longer to show off your adorable outfit. Those are all things that can help propel you forward to meet your fitness goals.

 What you wear in the gym is actually more important than you think. If you want to make the most out of your workout, try your best to find the clothes that will help you achieve your goals!

Jen Selter’s Travel Workout Tips

Hi my loves! I recently went out of the country for a few weeks and thought I’d share my favorite travel workout tips with you.

I was having a wonderful time enjoying the beautiful scenery and food, but then I got sick.😷 

At first all I wanted to do was curl up in bed, skip my workouts and be sad, but instead I decided to take it slow and make one healthy choice at a time. I decided to stick with my workout plan, but lower all of the reps and skip the more intense exercises. I still got up every day and did something, but I always listened to my body.

Moving around and doing some light exercise actually helped my recovery. Working out can be hard, but do you know what can be even harder?  Listening to your body. Especially when you’re sick, jet lagged or injured. 

That’s why I’m sharing these workout travel tips with you, but feel free to use them any time your body tells you to go a little easy. 

And remember, as you’re doing my Fitplan workouts, always take things at your own pace and don’t compare yourself to others or where you should be. Every plan can be modified, so just do you and your body will thank you.

Because I love you all, here are my seven top tips for sticking with your Fitplan while on vacation.

 

Plan Your Workouts Into Your Itinerary

Empower yourself to make fitness a priority even when on vacation. You want to look and feel your best, so adding fitness to your must-do list is a totally logical thing to do. Carve out an hour each morning to be active, and it’ll set the rest of your day up to be amazing. Selter Squats on the beach during sunrise? That’s the ultimate vacay workout.

Pack Portable Workout Gear

When putting together your packing list, be sure to include everything you’ll need to complete a workout. My go-to’s are resistance bands and loops, sports bras, one or two pairs of sneakers and, who am I kidding, all the leggings. I love leggings because you can wear them to work out, go shopping, check out a museum or just lounge in your room. Leggings are your friend, especially on vacation. 

Wear a Fitness Tracker

Whether it’s a Fitbit, Apple Watch or whatever you use to track your heart rate, calories and steps, be sure to bring it with you. It will be a reminder to get your workout in if you happened to get sidetracked —which can totally happen on vacation. It’s a beautiful world out there. 

Be Resourceful

You may not have access to a gym, a dumbbell, or maybe you blanked and forgot your resistance bands. But look around you, you can create resistance with a variety of everyday objects. 

An unopened water bottle makes a great weight perfect for split squats (one in each hand), forward twist lunges, curl to overhead press —you get the idea.

Any of my exercises that require dumbbells can be substituted with 1.5L water bottles. If they feel too light, increase your speed and reps, but be careful, of course.

You can also use a bottle of laundry detergent, books, rocks, coconuts (I’m serious!), and La Croix cans (just don’t open them for a while after your workout.) 

And of course, for most my workouts, all you really need is your own bodyweight. 

Make a Vacay Workout Playlist

We know that music is essential to zoning in on any workout. Making a brand-new vacay workout playlist will not only get you in the zone, but you’ll forever associate those songs with that amazing trip you take. Whenever you listen, you’ll be transported back to that time and place. Check out my vacay playlist here. (link to Spotify playlist).

Calories Do Count on Vacation

I know, babes. This is the hard truth. We all want to indulge on vacation, and you know what? You should. Just be sure not to do it for every meal. Balance is key, and you’ll feel a lot better in the end and won’t have to start over when you get back to reality (which is hard enough as it is!). 

Listen to Your Body

Like I said above, it’s so important to listen to your body. Sometimes your muscles need a vacation, too, and they’ll definitely let you know. If that’s the case, be sure to stay active by taking a walk, going for a hike, paddle boarding, etc. The most important thing is to keep your body moving, just avoid straining it when you feel it needs a break. 

Remember, we travel not to escape life, but for life to not escape us ❤️✈️🌎  

xoxoxo, 

Jen  

Add These Exercises to Your Routine for Some Extra Fun and Benefits

Hi everyone! I hope you all had a fantastic weeked! I wanted to talk about something that I think we can all relate to. Many of you tell me you really want to lose weight and get in shape…but you’re bored with the same routine and you’re just not having fun.

This is completely understandable and a lot of people feel the same way as you. Not every workout is going to be super exciting. In fact, you may even cut your workouts short or skip them altogether because you just want to go do something fun instead.

For all of you who feel this way, I’m here to help! If you’re lacking entertainment in your workouts and you want to step them up to the next level and benefit from them more, your answers are here. These are a few workouts for you and some different tips on making your workout regimen entertaining!

Zumba

If you don’t know what Zumba is, it’s a video or class based workout that has you following an instructor and dancing to a bunch of really fun songs. The best part about this workout is that you burn calories and tone your body all at the same time without even realizing it’s even a workout!

Yoga

For all of you that don’t like the intensity of exercise, try doing yoga instead! Not only is this a really great way to tone your entire body, but you’ll also feel calm and increase your flexibility. The best part about this is that you’ll go away with a really good workout and you’ll feel really relaxed afterwards.

Ultimate Frisbee

For those of you rolling your eyes or even laughing at this one, just remember that playing this can burn you the same as just running on a treadmill or down the street. You’ll burn tons of calories and tone more than just your legs, too.

Dance Class

If none of you have ever taken a hip-hop dance class but you hate exercising, you may want to reconsider. Even if you’re an awful dancer, going to this dance class can help you burn some serious calories all while you’re dancing and hanging out with friends!

Hiking

If you’re the outdoorsy type, you can be guaranteed that this workout will benefit you more than forcing yourself to do a bunch of boring lifts. Not only will this help your cardio, but adding a weighted backpack with even just a picnic lunch and some water will help add some muscle to your legs and core. AND you get to enjoy an amazing view as your reward.

Tips for Making it Fun

Get a Workout Buddy

This is one of the best ways to make working out fun and give you a reason to get up and go every day. How can your workout be boring when you have your best friend right there with you? You can joke about how much it sucks and push each other to do better. You’ll walk away thinking you’ve just hung out with a friend instead of worked your butt off.

Go Somewhere New

Maybe you don’t hate the exercise part, maybe you just hate where you exercise. If you find that you really hate working out in a gym, then try a different form of exercising and take it to the park or the beach! Changing your surroundings can make a huge difference on how much you have fun during your workout.

Change up Your Routine

If you don’t like working out, maybe you’re just too bored with the same old routine. You should always switch up your workouts so you’re never doing the exact same sequence of exercises in a row. Not only will that keep you entertained, but it’s also more beneficial for your body!

Working out is something that a lot of us have to learn to love. But following these tips and trying these workouts you’ll be able to make exercising much more fun. All you have to do is try different things until you find the one that works best for you. Then you’ll be able to accomplish any goals you have!

Stay Fit on the Go With These Easy to Master Full Body Workouts

Hi there all! This is a question I get ALL the time, “Jen, how do I workout when I’m traveling?” It’s been asked so many times that I think it’s really important to answer it in this blog instead of just individually.

I also love this topic because it I can relate to it so much. I travel quite a bit and that means I have to sacrifice my gym time because there just isn’t a gym readily available all the time. So, I’ve come up with some really effective workouts that are really easy to master no matter where you are.

Bench Dips

This is one of the easiest workouts to do because you can do it on just about any chair-like surface – even a bed works! All you have to do is face away from the chair/bench/bed or whatever it is you’re using, put your hands on the seat surface, and lower yourself down and push yourself back up to activate and work those triceps!

Jump Squats

I can’t tell you enough how great jump squats are for engaging not only your glutes, but your whole legs. The explosive power used in jump squats helps to grow your booty, tone your thighs, and chisel those calves! Start off this workout with your feet shoulder width apart (wider if this is uncomfortably too close for you), angle your feet outward just slightly, lower yourself into a squatting position, and jump straight up as high as you can. When you come back down go right into your next jump squat.

Planks

This is another really effective workout that you can literally do anywhere! This exercise is mostly known for working your abs, but it also gives your shoulders, quads, and back a workout, too. There are a few different ways you can do planks and all of them are perfect for staying fit on the go. All you need to do is get on the floor (preferably a soft area), put your feet out behind you and lean on your elbows with your body straight. Hold this for as long as you can and then rest for 30 seconds before doing it again. Do this 3 times and you’ll start to feel the burn! Another way to do this that is a little bit easier for those of you just starting your fitness journey is to move up to your hands instead of your elbows.

Burpees

If you know what a burpee is, then you probably hate it! The reason most people don’t like this workout that’s great for staying fit on the go is because it’s so HARD – which also means it works. All you do is lay flat on the ground on your stomach with your toes against the ground and your hands pushing on the ground just at the side of your stomach. Next, push up with your hands and snap your legs under you so you’re in a squat position and jump straight up into the air. It’s basically like combining a pushup with a jump squat but when you come back down from the jump, you get pack into your push-up stance and start all over.

Push-Ups

This is another fantastic workout that really gets your whole body involved and it’s perfect for staying fit on the go because you can do it just about anywhere, your hotel room, a park, or even in the airport! Get down on the ground laying on your stomach, keep your body in a straight line, and push up off the ground from your sides. When you come back down make sure your elbows get to 90 degrees or less in order to gain the most benefits! If some of you aren’t able to do a full push-up but still want to get a good workout in, just put your knees on the ground and do the same thing. It’s a little bit easier but gets the job done!

Tips for Staying Fit on the Go

Here are just a few additional tips that can help you burn more calories and stay more fit when you’re on vacation, traveling for work, or even to use in your everyday lives.

Take the Stairs

Elevators are great for going up and down floors quickly, but they’re also not nearly as beneficial as taking the stairs. Taking the stairs is just a no-brainer if you want to stay fit on the go because it’s literally a manmade workout that you won’t even notice you’re getting. It makes a big difference if you start using the stairs every day instead of the elevator.

Stand Instead of Sit

If you have a job that makes you sit down a lot, just stand up and do your work instead. It burns more calories and is much better for your back and core. You can also stand and do calf raises if you really want to take your fitness on the go up a notch.

Always Carry a Water Bottle

You should always make sure you’re carrying around a water bottle with you everywhere. Staying hydrated is one of the most important part of staying fit on the go and you’ll always have access to it.

Utilize Your Environment

I’m sure you all have noticed by now that I don’t always use the gym to get a workout in. Sometimes I’m in a park or out on the balcony. You should always look around you and start utilizing your environment as workout equipment no matter where you are!

I understand more than anyone that you can’t always be in the comfort of your own at times. You may have to travel and you still have to be fit no matter where you are. These easy to master workouts are perfect for those of you who want to stay fit on the go!

Let me know which of these workouts are your favorite and why!

Why Stretch?

The benefits of daily exercise are well known, however the benefits of a regular stretching routine are far less known.

I used to avoid stretching. It was the last thing I wanted to do after a hard workout or before. After a busy day I just wanted to get my workout done and would skip stretching to save time. This was a big mistake. A mistake made by many and here is why:

Physical Benefits:

1. a)  Increases blood flow to the muscles; this will bring nutrients to the muscles and therefore speed up recovery of sore muscles.

2. b)  Warms up the muscles causing the muscles to be more flexible and decreasing the risk of soft tissue injury, strains and sprains.

3. c)  Increased flexibility will contribute to better balance and coordination

4. d)  Helps to keep spine in alignment which will increase good posture

5. e)  Allows the organs of the body to work more efficiently

Mental Benefits:
a) Decreases stress. When we are stressed we tense up our muscles that can lead to headaches and back aches. Stretching can alleviate these issues.

1. b)  Calms the mind. Just 10-15 minutes of stretching can help to relax the body and mind

2. c)  Allows the mind to take a break and re-charge, increasing mental focus.

Now you know the importance and benefits of stretching – HOW do you stretch? WHAT do you stretch? There are many options, and it is important to do what fits best into your schedule.

Before Exercise- Do a short warm up to get the heart pumping and blood flowing, such as short jog, or 30 jumping jacks. Follow with 10-15 minutes of stretching starting with your big muscles and joints in your legs and hips. You can use both dynamic and static stretches to maximize your stretches. From there you can move into your shoulders, arms and core.

After Exercise- During your cool down after exercise, compete a short series of stretches 10-15 minutes to prevent the muscles you worked from tightening up too quickly. Use this time to get deeper into the stretch.

Some people set a side 1-2 days a week for an hour session of just stretching. There are several options available. You can do on your own or look for some classes offered at your local gym. I am finally starting to get into yoga!  Whatever you choose to do, make sure to include stretching in your daily routine – your body and mind will thank you!

Full Body Workout

The most successful and fastest way to build muscle and burn calories is to do a full body workout. Losing fat cannot be isolated to one particular place. It is through good diet and exercise that weight will be lost all over the body. You can isolate muscle tone, and you can get the most for your efforts from a workout that incorporates a variety of muscles and works the cardiovascular system as well. What follows is a simple intense workout you can do anywhere, anytime and your whole body will work hard!

HIGH INTENSITY INTERVAL TRAINING. Increase your heart rate; work a variety of muscle groups together. The key is to not do the same thing everyday, but change up the exercises. I have included a basic full body workout. I also have included how to change it up and still be just as effective.

After a nice warm up and stretching do the following

12 minutes of work

15 Thrusters (the heavier the weight, the more challenging) 15 Butterfly Sit-ups 10 Push-ups

Repeat until time is up
Day 2. warm up, stretch, and get your blood flowing

12 minutes of work

15 Burpees 15 Air Squats 10 Tricep Dips

Repeat until time is up
Use a variety of combinations with just 6 different movements. Regardless of how you stack them, you will get full bodywork out. Challenge yourself by adding heavier weight to the thrusters and adding some weight to the air squats.

Thrusters Instructional Video: https://www.youtube.com/watch?v=AmshlQtCHrw

Burpee Instructional Video: https://www.youtube.com/watch?v=rg0f_LYhqQA

Butterfly Sit- up Instructional Video: https://www.youtube.com/watch?v=_HDZODOx7Zw (if you do not have an abmat, you can simply use a rolled up towel, or you can do without it completely

Air Squat Instructional Video: https://www.youtube.com/watch?v=xDdSZmWNYQI

https://www.youtube.com/watch?v=Eh00_rniF8E (full push up)