Hi. I am Michelle Ryon, a Certified Personal Trainer and I am showing you how to do some exercises and stretches at the office.

Right now, I am going to show you how to do pushups. For pushups, we always want the hands right at chest level, not above your head. If your are a beginner, you can do this against a wall, just put your hands against the wall, feet are going to be away from the wall little bit and your are going to lean into the wall. We always want to keep our coordination strong. Dont let the back arch and sag. For people who are a little bit more experienced, you can either put your hands on the desk or you could use a chair, but make sure you lock the wheels the first. You dont want to roll across the room. So, arms -- intermediate level would be on the arms. Cores tight, keep your head right in line with your spine and lower down, push up. So, if, you dont keep your core strong, your belly is going to be hanging down there. So, we dont want that, we want to keep it strong, keep the body in nice alignment. If your are a little bit more advanced, you can lower your chair down, move the hands to the seat and now you are working little bit harder.

So, we want to do 15 to 20 repetitions, two to three sets, whatever you are ready for. So, thats how we do our pushup. Now, lets move on to a tricep dip.