- None necessary.
Lie face down on the ground or on a mat, in a prone position, with your stomach resting on the ground.
Do a push-up finishing in a straight-arm position.
Jump your feet forward toward your hands.
- Explode into the air like the firework you are!
- Place your hands back on the floor, and jump your feet back to that straight-arm position.
Main Muscles Targeted:
- Pectoralis Major (Sternal Head)
- Pectoralis Major (Clavicular Head)
- Pectoralis Minor
- Medial Deltoids (Med. Delt)
- Anterior Deltoids (Ant. Delt)
- Erector Spinae
- Rectus Abdominis
- Transverse Abdominis
- Rotator Cuffs
- Serratus Anterior
You can decrease the difficulty level of the push-up by dropping your knees to the ground during the push-up.
If that’s still too difficult, you can keep your knees down on the ground while raising your feet off of the ground.
- If you cannot jump your feet forward or backward, you can walk them forward and backward before and after the jump.
- If you want to increase the difficultly level you can wear a weight vest.
- You can also increase your speed and/or the total number of Fireworks you are completing.
- Do this exercise in front of a mirror or with a partner so you can monitor your form. It’s easy to “cheat” when you get tired without even realizing it.
- If you feel yourself tiring, try a modification (see above) to allow yourself to finish the desired number of repetitions.
- Breathing cues:
- INHALE as you lower down into your push-up
- EXHALE as you push back up to your straight-arm position
- INHALE as you jump your feet forward
- EXHALE as you explode into the air
- INHALE as you place your hands back on the ground
- EXHALE as you jump your feet back to your straight-arm position
*Remember, it’s always advised to consult with your doctor or health care expert before adding a new exercise to your routine to make sure you don’t have any contraindications.