Push-Up Bench Burpees. It is important to incorporate totally body moves into every workout in order to prevent imbalances in the body. Push-ups are one of the best bodyweight exercises for targeting the chest, core, back and shoulders. The key to a proper push-up is keeping the core engaged from start to finish. The terms "engaged and activated" are used often in a gym setting, but what does this really mean? Visualize your belly button being drawn into the spine. Simultaneously, squeeze your glutes together to keep your tushie tight. This is how to activate, or engage your core muscles. This simple move is incredibly important as it is responsible for protecting the spine, and your overall form, throughout each phase of an exercise. Now that we are core-conquering kings, let's get back to the push-up.

Place both hands on the bench, with the shoulders aligned above the wrists. Activate your core muscles, and slowly lower your chest towards the bench. Hold for two counts, and push through your palms to return to the starting position. To hike up our heart rate, hinge back at the hips until the body is in a low squat position. Explode up into a jump and land softly back on the feet. Complete 10 repetitions.