Do this twice a week, allowing 3 days of rest between sessions. Extend your left hand straight up toward the ceiling. Raise one leg, keeping your glutes tight, and do a press-up.
Since you just started lifting and are only 17 this is the best time to get strong and build an awesome base to build off of and sculpt in the future.
Is there a particular rep range I want to be in, what do you mean by lower the weight, do I keep the reps the same?
The most important bit is to progress in weight or reps every session and to not miss sessions.
The ABA BAB scheme should provide enough rest for each part to recover!
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