Take On 2 million in May can seem like a daunting challenge - but we're right with you every step of the way. Remember to check out the Facebook group for hints and tips, and feel free to post there with any questions you have.

In the meantime, do check out these beginner variations below, which will help build your strength and form so that you can press up and squat like a pro!

 

Squats

If you’re new to squats, it can take a while to get into a rhythm. Check out these beginner variations to help you build up strength and form. 

 

1. Chair Squat 

This one is great for those completely new to squatting as it helps you find the right position and build strength. 

  1. Stand 10-20cm away from the edge of a chair or bench, facing away 

  1. Move your hips back and sit down on the edge of the chair. When seated, keep your chest up and your knees directly over your feet 

  1. Press through your heels and return to standing 

 

2. Assisted Squat 

This one is really great if you’re struggling to balance. But remember, try not to rely on your upper-body to pull yourself back up.  

  1. Hold onto a door handle, bannister or railing  

  1. Stand with your feet hip-width apart and sit back into a squat 

  1. Lower down until your thighs are parallel to the floor 

  1. Try to stand back up using your leg muscle, rather than your arms 

 

3. Wall Squat 

You can do this one to build up your lower-body strength and work your way toward full squats. 

  1. Step your feet about 30cm away from a door or a wall and rest your back against it 

  1. Lower down until your thighs are parallel to the floor and your knees are directly over your ankles 

  1. Hold this position without resting your hands on your legs for 20 seconds before standing back up 

  1. Gradually increase the length of time you hold the position for 

 

squat

Push ups

There’s a reason push ups are used for discipline in the army … because they’re hard! But there’s no shame in starting at the beginning to build your strength. 

 

1. Off the wall 

This one is a standing push-up and greatly reduces the amount of weight your muscles have to support, so is super for building strength. 

  1. With your feet shoulder-width apart, stand 30-40cm from a wall, facing it 

  1. Place your hands on the wall in front of you 

  1. Keeping your feet where they are and your body in a straight line, lean into the wall 

  1. Push back out to return to your starting position 

 

2. Off a table 

The next step in building up to a push-up is to get gradually more horizontal.  

  1. With your feet shoulder-width apart, stand 30-40cm from a table or worktop, facing it 

  1. Place your hands on the table in front of you 

  1. Keeping your feet where they are and your body in a straight line, lean into the table 

  1. Push back out to return to your starting position 

 

3. Modified push-up 

This push-up is our favourite and takes a lot of the work away from your abs and legs, so it’s a great way to build strength. 

  1. Start in a high plank with your arms straight and hands shoulder-width apart on the floor 

  1. Lower your knees to the floor 

  1. Keeping your back straight (you might need to move your hands forwards), bend your arms and lower your body until your chest nearly touches the floor. 

  1. Pause, then push yourself back up. 

 

push-up

Exit Site