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   Classic
Good for: General upper-body conditioning

Balance your weight on your toes and palms, with your hands a comfortable distance apart, probably just beyond shoulder-width. Your body should form a straight line from your ankles to your head. Squeeze your glutes and brace your abdominals, and keep them that way for the duration of the exercise. Slowly lower yourself to the floor, pause, and push yourself back up. Repeat a few hundred times.

Variations: Three-point pushup (place one foot on top of the other to make the exercise a little more challenging); decline pushup (set your feet on a bench or chair to strengthen your shoulders); and triceps pushup (place your hands close together, directly under your shoulders, and keep your elbows tucked close to your sides as you lower your body—an adjustment that shifts the work from your chest to your arms).
   Rotational
Good for: Athletic performance in sports involving torso rotation, such as tennis, hockey, and baseball

Assume the classic pushup position, but as you come up, rotate your body so your right arm lifts up and extends overhead. Your arms and torso should form a T. Return to the starting position, lower yourself, then push up and rotate till your left hand points toward the ceiling.

Variations: One-dumbbell (grip a dumbbell in one hand, rotate to the dumbbell side for half your repetitions, then switch the dumbbell to the other hand); two-dumbbell (grip dumbbells in both hands, and alternate sides when you come up).
   Plank
Good for: Posture; midsection endurance and stability

Lie facedown, rest your weight on your forearms and toes, tuck your hips, and hold your body in a straight line from ankles to shoulders for 5 seconds. Do a total of 10 5-second holds.

Variations: When 5-second holds are easy, progress to longer holds, until you can stay in the position for 30 seconds. Next, try a regular push up position with your hips tucked. When you can hold that for 30 seconds, try it...