These five push-up variations work different angles of your chest and triceps and core and back. That's the diamond shape. The move is a major lower-body burner—you'll feel it in your quads, glutes, inner thighs, hamstrings, and even your calves.
I would say, 2-3 days would be an absolute minimum for someone on an intense training regime.
You could perform cardio anywhere from 2-5 times per week.
From what I learned if you stick with sets of 8-12 you will get the best of both worlds strength and muscle.
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