Do you think push-ups are just for military recruits? Think again! A push-up is one of the best exercises you can do for a few good reasons. First, it requires no equipment – all you need is a flat floor (and maybe a mat to cushion your knees). Second, it’s a fast-acting, calorie-burning move that flexes multiple body parts, from the pecs to abs and arm muscles. Additionally, this upper-body exercise will strengthen your frame and tighten your posture.

For the diamond push-up, you’ll be enlisting your triceps – muscles that aren’t used enough in everyday movement. Make no mistake: The diamond push-up is an advanced move, so make sure you can perform a regular push-up before moving on to this military-style move. Are you ready? Let’s do it:

Step 1: Lie flat on a mat or towel. Cross your ankles as you balance on your knees and extend your arms. Press your hands against the floor in a diamond formation.

Step 2: With your back straight and abs tight, breathe slowly as you lower your body through a count of 10 seconds, allowing your elbows to move outward.

Step 3: Hold for 2 seconds at the maximum tension point, about 2 inches above the ground.

Step 4: Return to the starting position through a count of 10 seconds.

Step 5: Repeat three times without resting.