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Push-up
1. Start in a full pushup position with your hands directly under your shoulders, your abs engaged and your body in a straight line from head to toe.
2. Bend your arms and slowly lower yourself to just above the floor then hold this position for five seconds, then straighten your arms.
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Pull-up
1. Place a step or box in front of the pull-up bar then take hold of the bar with your palms facing away, just wider than shoulder-distance apart.
2. Step or jump up to the top of the movement so your chest is level with your hands. Hold this position for up to five seconds then step down onto the box.
