Here's what you should look to accomplish;
Lie on the floor, face down and place your hands just below shoulder level. Move your hands away from your body until your wrists are directly below your elbows. Keeping your hands in that position peel your body off the floor so we can start at the top of the movement. At the top position it may feel like your hands are too far away. Thats ok for now as we will introduce you to a lot of new feelings.
Now if you can not do push ups already then don't expect this to be easy. From the top of the push up, lower your chest, hips and knees as one solid object until your shoulders are at the same height as your elbows. In other words from your left elbow going across your back to your right elbow should be a straight line. This will be the bottom of your push up. Hold this position for a 1-2 second count then lower yourself the rest of the way to the floor. DO NOT MOVE YOUR HANDS
Peel yourself off the floor using your knees, climb back to the top position and repeat this movement 10 times. Each time lower yourself to the bottom position (elbows in line with the body) 1-2 sec count, then climb back to the top. Once you've completed all 10 reps, perform a 1 min plank at the top of the push up position.
Only do this one time, 10 reps and a 1 min plank, for the 1st week (6 days, use one day to rest). On the 2nd week repeat the entire routine 2 times each day, back to back. On the 3rd week repeat 3 times each day back to back and the 4th week, well you get it.
On the 5th week test your push ups to see what progress you've made!
Remember at Real Fitness we don't get tired, we just get stronger!
Trainers if you have ideas or tips, please add them here as well.