THE TACFIT UPPER-BODY WORKOUT Try this bodyweight circuit from Tacfit to pack on powerful, T-shirt f

Do 10 reps of each exercise, then immediately move to the next exercise. Complete as many circuits as you can in 15 minutes.

1. Hindu Push-Up - A tougher push-up; hits triceps and shoulders

a) Get into the downward-dog position, as shown.

b) Bend your arms, drive downwards, then straighten and raise your chest.

Elite tip: “Keep your elbows in close throughout."

2. Scorpion - An elite push-up; targets every arm muscle

a) From a standard push-up position, lift your left leg.

b) Lower your torso and place your left foot to the right. Lift up, switch sides. - This is great for stability.

Elite tip: “Tighten your core to protect your back."

3. Push Plank - A flat push-up; works shoulders, back and arms

a) For granite shoulders, crouch with your hands flat.

b) Push from your shoulders (not your legs) to shift your upper body forwards. Stay close to the ground.

Elite tip: “Aim for a smooth, fluid movement."

4. Crow to Handstand - An Intense move; strengthens shoulders and back

a) Crouch with your arms slightly bent, knees outside your elbows. Gradually lean forwards to lift your feet.

b) Slowly raise up. (Let’s see your gym buddies do that!)

Elite tip: “Only try B once you’ve mastered the crow."

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