Push Up Challenge

8/12/2019 Push Up Challenge

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www.ChallengeWorkouts.com

ush Up rogram 1

GETTING YOUR FIRST

RO ER USH U

By

Shawna Kaminski ! !T!

2

http://www.challengeworkouts.com/






Push Up Program 1Getting Your First Proper Push Up

WELCOME!

The push up is the unsung hero of strength training. So many people choose notto do push ups, not because they aren’t effective, but because they’re hard work!

It’s clear that you’re serious about improving your physique and your strength.The beauty of this program is that you’ll not only be able to do beautiful full bodypush ups from your toes, but you’re gonna look awesome as well.

That’s because the push up is chalk full of awesomeness’. "et me e#plain$

%. The push up is the most versatile of all upper body weight movements.&ou only need enough space to lie down and you have your training

ground.

'. (ush ups are a compound e#ercise. They not only hit the chest, but they’lltarget the triceps, shoulders, core and even the quads. Talk about a fullbody e#ercise.

). *oing a compound e#ercise is a bonus because this means burning morecalories and fat.

+. (ush ups are an impressive e#ercise to do when you do them correctly.ow many people can drop down and do perfect push ups-

. &ou can constantly challenge yourself with the push up. /hether you’re abeginner or a super freak, push ups can always be worked into yourprogram to help you get great results. There’s also a never ending list ofvariations on the push up to keep things fresh.

/ith the info in my program and some hard work and dedicated training, you’reclearly going to up your training game.

This is a program for beginners, that is, those that struggle with their first full bodypush up from the toes. If you can already do one or more fully body push upsfrom the toes, then you should head straight to program '.

ere’s more about this program$

This program will consist of strength and endurance training workouts for +weeks with an emphasis on upper body and core strength. There is some IIT0high intensity interval training1 thrown in to increase muscular strength andendurance and to provide a more rounded fitness program.

3







/orkouts should be done on alternate days 0train a day, rest a day1, although therest day may be an active rest’ day. 2n active rest day is a day where youengage in lower intensity e#ercise, like easy bike riding, walking, hiking, easyyoga, etc. It may include lower intensity cardiovascular training or any other type

of training as long as it doesn’t include strength training.

In the program each workout should last between ' +3 minutes.

The goal of each workout when using dumb bells or bar bells is to lift as heavy aweight possible for each set with proper form. /hen doing your body weight, becareful to maintain proper form. If you can’t keep proper form for the entire set,make sure to do the modification provided. If you’re already modifying thee#ercise, take a small rest and then continue the set once you’ve taken a %'3second rest before completing the set.

NEVER sacriice orm or reps That is, always use the best form possible toavoid in4ury and to train the specific muscles intended.

5ach workout is outlined with a rep scheme but with no specific weight. &ou willchoose your weight based on these guidelines$

"i #ou can$t get % reps& the 'eight is too hea(#"i #ou can get 1) or more reps the 'eight is too *ight"#our 'eight or each set ma# change +ase, on this princip*e"as a genera* ru*e o thum+& 1- reps or a set time is *iste,

6nless otherwise specified, take )3 seconds rest between each sets.

5ach workout should start with a full body warm up that may include ) min ofstationary bike, treadmill work, general dynamic stretches such as arm circles,body weight squats etc. 2s well, do some static stretches at the end of theworkout to cool the body down.

5ach workout should end with general cooling down and stretching for %3minutes.

(lease refer to the e#ercise library and video library for details on proper form foreach e#ercise.

"et’s get started!

4







*isclaimer$

See your physician before starting any e#ercise or nutrition program. (rior tostarting, you should discuss all nutritional changes with your physician or aregistered dietician. If you are taking any medications, you must talk to yourphysician before starting any e#ercise program. If you e#perience anylightheadedness, di77iness, or shortness of breath while e#ercising, stop and consulta physician.

These recommendations are not medical guidelines. This book is for educationalpurposes only. &ou must consult your physician prior to starting this program or if youhave any medical condition or in4ury that contraindicates physical activity. Thisprogram is designed for healthy individuals %8 years and older only.

2ll forms of e#ercise pose some inherent risks. It is advisable that readers to take fullresponsibility for their safety and know their limits. The e#ercises and dietaryprograms in this book are not intended as a substitute for any e#ercise routine or

treatment or dietary regimen that may have been prescribed by your physician.

*on’t perform any e#ercise unless you have been shown the proper technique by acertified personal trainer. *on’t perform any e#ercise without proper instruction.

2lways do a warmup prior to your workout session and end with a stretching cooldown segment.

Safety 9irst&ou will only get positive results from this program if you are performing thee#ercises correctly. ere are a few tips for you to ma#imi7e your results$

%. :heck with your doctor before starting any new e#ercise or diet program.

'. It may be necessary to consult a trainer if you are unsure of how to do any ofthe e#ercises. *o ;<T do e#ercises that you don’t understand how to do.). If something hurts’ do not do it. &ou must understand the difference between

muscle fatigue and in4ury. 2lways error on the side of caution if you feel pain.+. This program has the potential to be used with those new to fitness as well as

those that are very fit. Start off conservatively and increase intensity as yougo.

. /e can do it all’= however, we may need an e#tra day of rest betweenworkouts so feel free to take a day of active rest between workouts if youaren’t up to the workout. 2ctive rest is an activity that is low intensity calorieburning in nature such as walking.

>. 6se proper e#ercise form and train conservatively in all workouts.

?. 2lways start with the easier alternative e#ercises if appropriate, even if youhave e#ercised in the past. The new e#ercises, and new style of movementswill cause muscle soreness even from workouts you think @look easy@.

8. *o ;<T do interval training more than + times per week.A. *o ;<T the skip a warmup, as well, take a few minutes to cool the body

down.%3. If you have an in4ury, get medical attention to rehabilitate your in4ury before

starting an e#ercise program.

5







You ma# +e 'on,ering.

(ushups work primarily the muscles of the upper body, specifically the pectorals,front and side deltoids and triceps. The stabili7ers in this movement are therhomboids, rotator cuff, rear deltoid and the abs. By targeting the stabili7er

muscles, you will have more success with the actual push up. Cany people don’tstrengthen the muscles that help to stabili7e the body and this is a big mistake.

ere are a few essential e#ercises that will help your push up by strengtheningthe stabili7ers$

The rhomboids, rotator cuff and rear deltoids$ Stick up, *B row

The triceps$ Det up, *B overhead press

The core$ (lank and variations

So don’t avoid these e#ercises. &ou’ll see that they’re a big part of the program.&ou’ll be surprised at how your push up improves by putting your full attentionand energy into each and every e#ercise.

/tan,ar, Warm Up

&ou’ll want to warm up for ) minutes before each workout. &our warm upshould involve all your muscle groups and limbs. Below is an e#ample ofmovements that you can do as a warm up$

• )3 arm circles 0% forwardE% backward1

•

)3 stationary marches• )3 step 4acks or 4umping 4acks

• )3 squats

• )3 mountain climbers

0Fefer to video in video library1

6







Wor0out 1

%Warm up 0) min1

'E/ " Today you will 2TT5C(T one push up to see how close you are to

completing it. :an you lower your body to the floor- :an you lift it off the floor atall-

Lie prone on the ground with hands placed as wide or slightly wider than shoulder width.Keeping the body straight, lower body to the ground by bending arms at the elbows.Raise body up off the ground by extending the arms.

The arms should lift your body weight. Don't be tempted to use your butt, stomach or thelower half of your body to pull yourself up. To maintain correct body alignment, imagine astraight line running from your head down to your ankles.

This is your benchmark test. Cake a note of this for comparison later in theprogram.

)a 'a** push up 0no rest1

• )3 seconds

• no rest)b stic0 up

• )3 seconds

• no rest)c 2ump rope

• )3 seconds

• )3 seconds rest• repeat for a total of ) sets

+a 34 ro' *et

• )3 seconds

• no rest+b 34 ro' right

• )3 seconds

• no rest+c ront p*an0

• )3 seconds

• )3 seconds rest

• repeat for a total of ) sets

a 34 chest press

• )3 seconds

• no restb mountain c*im+er

7







• )3 seconds

• no restc ront p*an0

• )3 seconds

• )3 seconds rest


> Static stretch cool down

Wor0out )

%Warm up 0) min1

'a G push up 0or any variation1 0no rest1

• %3 reps'b G mountain c*im+er 0no rest1

• % per leg'c G ront p*an0

• )3 seconds

• rest )3 seconds


)a G 34 chest press 0no rest1

• %3 reps)b G 'a** push up

• %3 reps

• rest )3 seconds


+a G 34 shou*,er press 0no rest1

• %3 reps+b G 34 tricep o(erhea, press

• %3 reps

• rest )3 seconds


Static stretch cool down

8







Wor0out 5

% Warm up 0) min1

' G *o )3 seconds of the following$

• 'a G 34 chest press 0no rest1• 'b 6 34 ro' *et 0no rest1

• 'c G 34 ro' right 0no rest1

• 'd G spi,er cra'* 0no rest1

• 'e G 2ump roperest )3 secondsrepeat entire sequence ) times

) G push up (ariation 0bo#, knee push up, classic1

• to failure 0that is as many as you can until you can’t do anymore1

• )3 seconds rest

• repeat three times

+ Static stretch cool down

Wor0out 7

% Warm up 0) min1

' G ront p*an0

• )3 seconds

• % seconds rest

• repeat

) G 2ump rope

• % minute

• rest % seconds+ G mountain c*im+er

• )3 seconds

• % seconds rest

•repeat

spi,er cra'*

• )3 seconds

• % seconds rest

• repeat

9







> 2ump rope

• % minute

• rest % seconds

? 34 chest press

• )3 seconds• % seconds rest

• repeat

8 G 34 ro' left

• )3 seconds

• % seconds rest

• repeat

A G 34 ro' right

• )3 seconds

• % seconds rest• repeat

%3 2ump rope

• % minute

• rest % seconds

Repeat sets ) 6 1- 0entire workout minus the warm up1

%% Static stretch cool down

10







Wor0out 8

% Warm up 0) min1

' G inc*ine push up

• )3 seconds work• % seconds rest

• repeat

) G inc*ine 34 chest press

• )3 seconds work

• % seconds rest

• repeat

+ G ,ips

• )3 seconds work

• % seconds rest

• repeat

2ump rope

• ' minute

• rest )3 seconds

> G stick ups

• )3 seconds 0no rest1

?a G 34 ro' left• )3 seconds 0no rest1

?b G 34 ro' right


• repeat

8 G 34 shou*,er press

• )3 seconds work

• % seconds rest

• repeat

A 2ump rope• ' minute

• rest )3 seconds

%3a G si,e p*an0 left

• )3 seconds 0no rest1%3b G si,e p*an0 right


11







%3c G ront p*an0

• )3 seconds

• rest )3 seconds

• repeat


Wor0out 9

% Warm up 0) min1

'a G 34 ,ea,*it

• )3 seconds 0no rest1'b G 34 shou*,er press


'c G push up (ariation• )3 seconds 0no rest1

'd G mountain c*im+er

• )3 seconds

• rest )3 seconds

• repeat

)a G 2umping or step 2ac0s

• )3 seconds 0no rest1)b G 34 ro' left


)c G 34 ro' right• )3 seconds 0no rest1

)d G stic0 ups

• )3 seconds

• rest )3 seconds

• repeat

+a G spi,er cra'*

• )3 seconds 0no rest1+b G high ront p*an0


+c G ront p*an0• )3 seconds 0no rest1

+d G si,e p*an0 left

• )3 seconds 0no rest1+e G si,e p*an0 right

• )3 seconds

12








Wor0out :

% Warm up 0) min1

'E/ " Today you will 2TT5C(T one push up to see how close you are tocompleting it. :an you lower your body to the floor- :an you lift it off the floor atall-

ere’s a reminder of how to do a push up$


The arms should lift your body weight. Don't be tempted to use your butt, stomach or the

lower half of your body to pull yourself up. To maintain correct body alignment, imagine astraight line running from your head down to your ankles.

This is your second benchmark test. Cake a note of this for comparison later inthe program.

0By now you should be closer to completing this from your toes, but if you don’tfeel confident, try from your knees.1



)b G inc*ine push up• )3 seconds 0no rest1

)c G ront p*an0

• )3 seconds 0no rest1)d G stic0 up


• repeat entire sequence three times

+a G mountain c*im+er

• )3 seconds 0no rest1+b G 34 ,ea,*it

• )3 seconds 0no rest1+c G 34 ro' *et

• )3 seconds 0no rest1+d G 34 ro' right

• )3 seconds 0no rest1+e G ront p*an0

• )3 seconds

• rest )3 seconds

13








a G p*#o 'a** push up

• )3 seconds 0no rest1b G spi,er cra'*

• )3 seconds 0no rest1c G si,e p*an0 left

• )3 seconds 0no rest1d G si,e p*an0 right

• )3 seconds

• rest )3 seconds



Wor0out %% Warm up 0) min1

' G inc*ine 34 chest press

• %3 reps

• )3 seconds rest

• repeat

) G push up (ariation ;+o<& 0nee& c*assic=

• up to %3 reps

• )3 seconds rest• repeat

+ G 34 *atera* raise

• %3 reps

• )3 seconds rest

• repeat

G 34 shou*,er press

• %3 reps

• )3 seconds rest

• repeat

> G get up (ariation ;on 0nees or toes=

• up to %3 reps total 0Eside1

• )3 seconds rest

• repeat

14







?a G stic0 ups

• )3 seconds 0no rest1?b G 34 ro' left

• %3 reps

?c G 34 ro' right• %3 reps

• )3 seconds rest

• repeat

8 G 34 o(er hea, press

• %3 reps

• )3 seconds rest

• repeat

A G Front p*an0

• )3 seconds• )3 seconds rest

• repeat

%3 Static stretch cool down

Wor0out >

% Warm up 0) min1

'a G stic0 ups

• )3 seconds 0no rest1'b G h#pere<tensions

• )3 seconds 0no rest1'c G ront p*an0

• )3 seconds

• )3 seconds rest

• repeat

) G 34 +ent o(er ro'

• %3 reps• 2ump rope 5- secon,s

• )3 seconds rest

• repeat

15







+ G 34 shou*,er press

• %3 reps

• 2ump rope 5- secon,s

• )3 seconds rest

• repeat

G push up (ariation ;+o<& 0nee& c*assic=

• up to%3 reps


• )3 seconds rest

• repeat

> G 3ips

• up to%3 reps


• )3 seconds rest

• repeat ? 34 tricep o(erhea, press

• %3 reps


• )3 seconds rest

• repeat

8 G Front p*an0

• )3 seconds

•

2ump rope 5- secon,s• )3 seconds rest

• repeat

A Static stretch cool down

16







Wor0out 1-

% Warm up 0) min1


• 'a G 34 chest press 0no rest1

• 'b 6 34 ro' *et 0no rest1

• 'c G 34 ro' right 0no rest1

• 'd G spi,er cra'* 0no rest1

• 'e G 2ump roperest )3 secondsrepeat entire sequence ) times

) G push up (ariation 0bo#, knee push up, classic1

•

to failure 0that is as many as you can until you can’t do anymore1• )3 seconds rest



Wor0out 11

% Warm up 0) min1

'a G 34 ,ea,*it

• %3 reps 0no rest1'b G 34 shou*,er press

• %3 reps 0no rest1'c G push up (ariation

• up to %3 reps 0no rest1'd G mountain c*im+er

• %3Eleg

• rest )3 seconds

• repeat

17









• %3 reps 0no rest1)c G 34 ro' right

• %3 reps 0no rest1)d G stic0 ups

• %3 reps

• rest )3 seconds

• repeat

+a G spi,er cra'*

• %3Eleg 0no rest1+b G high ront p*an0

• )3 seconds 0no rest1+c G ront p*an0

• )3 seconds 0no rest1+d G si,e p*an0 left

• )3 seconds 0no rest1+e G si,e p*an0 right

• )3 seconds


Wor0out 1)

% Warm up 0) min1

'a G stic0 ups


• )3 seconds 0no rest1'c G ront p*an0

• )3 seconds

• )3 seconds rest

• repeat


• %3 reps


• )3 seconds rest

• repeat

18








• %3 reps


• )3 seconds rest

• repeat

G push up (ariation ;+o<& 0nee& c*assic=

• up to%3 reps


• )3 seconds rest

• repeat

> G 3ips

• up to%3 reps


• )3 seconds rest

• repeat ? 34 tricep o(erhea, press

• %3 reps


• )3 seconds rest

• repeat

8 G Front p*an0

• )3 seconds

•

2ump rope 5- secon,s• )3 seconds rest

• repeat


19







ush Up rogram "

In#r$asing %h$ &uan%i%y an'

&ua(i%y o) Your ush Ups

In%$rm$'ia%$*+',an#$' -$,$(

By

Shawna Kaminski ! !T!

21







Push Up Program )?ncreasing the @uantit# an, @ua*it# o Your Push Up

?nterme,iateAB,(ance, Le(e*

You$re hea,$s a+o(e the cro',.congratu*ations!

This is an advanced program, so if you’re looking at this, you need to be pattedon the back for your motivation to improve your fitness level.

So let’s take your already ultra fit status and up your game.

&ou’re going to improve your push up ma#, but in the process, you’ll improve allyour strength moves and endurance.

This sort of program is ;<T for everyone.

<bviously you have an abundance of internal motivation and fortitude to be ableto follow this sort of program. It’s not an easy one. &ou clearly show selfdiscipline and inner strength that few others demonstrate.

Training at this point in the game is mostly mental. I know that you’re the kind ofperson that puts a priority on your workout. &ou 4ust do it’ as the saying goes,and good for you. Cost people don’t understand that improving your fitness levelis more about showing up’ every day to your workout. :onsistent effort over timewith intense internal motivation to improve will get you everywhere.

Cental toughness.

I’m sure that this mental toughness spills over into other aspects of your life. Thisis the added benefit to the discipline of training.

2ll the best with this program.

Stay in touch and keep me posted on your progress!

ere’s more about this program$

This program will consist of strength and endurance training workouts for +weeks with an emphasis on upper body and core strength. There is some IIT0high intensity interval training1 thrown in to increase muscular strength andendurance and to provide a more rounded fitness program.

/orkouts should be done on alternate days 0train a day, rest a day1, although therest day may be an active rest’ day. 2n active rest day is a day where youengage in lower intensity e#ercise, like easy bike riding, walking, hiking, easy

22







yoga, etc. It may include lower intensity cardiovascular training or any other typeof training as long as it doesn’t include strength training.

In the program each workout should last between ' +3 minutes.

The goal of each workout when using dumb bells or bar bells is to lift as heavy aweight possible for each set with proper form. /hen doing your body weight, becareful to maintain proper form. If you can’t keep proper form for the entire set,make sure to do the modification provided. If you’re already modifying thee#ercise, take a small rest and then continue the set once you’ve taken a %'3second rest before completing the set.

NEVER sacriice orm or reps That is, always use the best form possible toavoid in4ury and to train the specific muscles intended.

5ach workout is outlined with a rep scheme but with no specific weight. &ou will

choose your weight based on these guidelines$

"i #ou can$t get % reps& the 'eight is too hea(#"i #ou can get 1) or more reps the 'eight is too *ight"#our 'eight or each set ma# change +ase, on this princip*e"as a genera* ru*e o thum+& 1- reps or a set time is *iste,

6nless otherwise specified, take )3 seconds rest between each set.

5ach workout should start with a full body warm up that may include ) min ofstationary bike, treadmill work, general dynamic stretches such as arm circles,

body weight squats etc. I’ve included a sample dynamic warm up you can chooseto do. 2s well, do some static stretches at the end of the workout to cool the bodydown.

5ach workout should end with general cooling down and stretching for %3minutes.

(lease refer to the e#ercise library and video library for details on proper form foreach e#ercise.

"et’s get started!

23







*isclaimer$

See your physician before starting any e#ercise or nutrition program. (rior tostarting, you should discuss all nutritional changes with your physician or aregistered dietician. If you are taking any medications, you must talk to yourphysician before starting any e#ercise program. If you e#perience anylightheadedness, di77iness, or shortness of breath while e#ercising, stop and consulta physician.

These recommendations are not medical guidelines. This book is for educationalpurposes only. &ou must consult your physician prior to starting this program or if youhave any medical condition or in4ury that contraindicates physical activity. Thisprogram is designed for healthy individuals %8 years and older only.

2ll forms of e#ercise pose some inherent risks. It is advisable that readers to take fullresponsibility for their safety and know their limits. The e#ercises and dietaryprograms in this book are not intended as a substitute for any e#ercise routine or

treatment or dietary regimen that may have been prescribed by your physician.

*on’t perform any e#ercise unless you have been shown the proper technique by acertified personal trainer. *on’t perform any e#ercise without proper instruction.

2lways do a warmup prior to your workout session and end with a stretching cooldown segment.

Safety 9irst&ou will only get positive results from this program if you are performing thee#ercises correctly. ere are a few tips for you to ma#imi7e your results$

%%. :heck with your doctor before starting any new e#ercise or diet program.

%'. It may be necessary to consult a trainer if you are unsure of how to do any ofthe e#ercises. *o ;<T do e#ercises that you don’t understand how to do.%). If something hurts’ do not do it. &ou must understand the difference between

muscle fatigue and in4ury. 2lways error on the side of caution if you feel pain.%+. This program has the potential to be used with those new to fitness as well as

those that are very fit. Start off conservatively and increase intensity as yougo.

%. /e can do it all’= however, we may need an e#tra day of rest betweenworkouts so feel free to take a day of active rest between workouts if youaren’t up to the workout. 2ctive rest is an activity that is low intensity calorieburning in nature such as walking.

%>. 6se proper e#ercise form and train conservatively in all workouts.

%?. 2lways start with the easier alternative e#ercises if appropriate, even if youhave e#ercised in the past. The new e#ercises, and new style of movementswill cause muscle soreness even from workouts you think @look easy@.

%8. *o ;<T do interval training more than + times per week.%A. *o ;<T the skip a warmup, as well, take a few minutes to cool the body

down.'3. If you have an in4ury, get medical attention to rehabilitate your in4ury before

starting an e#ercise program.

24







/tan,ar, Warm Up

&ou’ll want to warm up for ) minutes before each workout. &our warm upshould involve all your muscle groups and limbs. Below is an e#ample of

movements that you can do as a warm up$

• )3 arm circles 0% forwardE% backward1

• )3 4umping 4acks

• )3 squats

• )3 mountain climbers

• %3 burpees

0Fefer to video in video library1

Wor0out 1

%Warm up 0) min1

'E/ " Today you will test how many classic’ push ups you can do.

9orm is everything.



This is your benchmark test. Cake a note of this for comparison later in theprogram.

)a rotationa* push up 0no rest1

• % minute

• no rest)b +ar+e** ,ea,*it

• % minute

•

no rest)c 2ump rope

• % minute

• )3 seconds rest


+a 34 ro' *et

• % minute

25







• no rest+b 34 ro' right

• % minute

• no rest+c G spi,er cra'*

• % minute• )3 seconds rest


a 34 chest press

• % minute

• no restb mountain c*im+er

• )3 seconds

• no restc ront p*an0

• % minute

• )3 seconds rest



26







Wor0out )

%Warm up 0) min1

'a G,ec*ine push up 0no rest1



• % minute

• rest )3 seconds


)a G 34 chest press 0no rest1

• %3 reps)b G inc*ine push up

• %3 reps

• rest )3 seconds


+a G +ar+e** +ent o(er ro' 0no rest1

• %3 reps+b G +ar+e** push up

• %3 reps

• rest )3 seconds


a G 34 shou*,er press 0no rest1

• %3 repsb G 34 *atera* raise 0no rest1

• %3 repsc G 34 tricep o(erhea, press

• %3 reps

• rest )3 seconds



27







Wor0out 5

% Warm up 0) min1

' G *o % minute of the following$

• 'a G 34 chest press 0no rest1• 'b G 2ump rope 0no rest1

• 'c 6 34 ro' *et 0no rest1

• 'd G 34 ro' right 0no rest1

• 'e 2ump rope 0no rest1

• 'f G spi,er cra'* 0no rest1

• 'g G 2ump rope

rest % minuterepeat entire sequence ) times

) G c*assic push up


• % minute rest



28







Wor0out 7

% Warm up 0) min1

' G ront p*an0

• % minute

• % seconds rest

• repeat

) G 2ump rope

• % minute

• rest % seconds

+ G mountain c*im+er

•

)3 seconds• % seconds rest

• repeat

spi,er cra'*

• % minute

• % seconds rest

• repeat

> 2ump rope

• % minute

• rest % seconds

? 34 chest press

• % minute

• % seconds rest

• repeat

8 G 34 ro' left

• % minute

• % seconds rest

A G 34 ro' right• % minute

• % seconds rest

%3 G +ar+e** ,ea,*it

• % minute

• % seconds rest

29







• repeat

%% 2ump rope

• % minute

• rest % seconds

Repeat sets ) 6 11 0entire workout minus the warm up1

%' Static stretch cool down

30







Wor0out 8

% Warm up 0) min1

' G /ta+i*it# +a** push up ;han,s on +a**=

• + seconds work

• % seconds rest

• repeat

) G /ta+i*it# +a** push up ;eet on +a**=

• + seconds work

• % seconds rest

• repeat

+ G inc*ine 34 chest press

• + seconds work

• % seconds rest

• repeat

+ G ,ips

• + seconds work

• % seconds rest

• repeat

2ump rope

• ' minute

• rest )3 seconds

> G stic0 ups


?a G 34 ro' left

• % minute 0no rest1?b G 34 ro' right

• % minute 0no rest1

• repeat

8 G 34 shou*,er press

• + seconds work

• % seconds rest

• repeat

31







A 2ump rope

• ' minute

• rest )3 seconds

%3a G si,e p*an0 left• % minute 0no rest1

%3b G si,e p*an0 right

• % minute 0no rest1%3c G ront p*an0

• % minute

• rest )3 seconds

• repeat


32







Wor0out 9

% Warm up 0) min1

'a G 34 ,ea,*it

• % minute 0no rest1'b G 34 shou*,er press

• % minute 0no rest1'c G 'a*0ing si,e to si,e push up

• % minute 0no rest1'd G spi,er cra'* push up

• % minute

• rest )3 seconds

• repeat

)a G 2umping 2ac0s

• % minute 0no rest1)b G 34 ro' left

• % minute 0no rest1)c G 34 ro' right

• % minute 0no rest1)d G stic0 ups

• )3 seconds 0this is your rest1

• repeat

+a G 2ump rope• ' minutes 0no rest1

+b G renega,e push up

• % minute 0no rest1+c G high ront p*an0

• % minute 0this is your rest1

• repeat


33







Wor0out :

% Warm up 0) min1

'E/ " Today you will retest how many classic’ push ups you can do.

9orm is everything.



This is your second benchmark test. Cake a note of this for comparison later inthe program.

)a G 2umping 2ac0s or 2ump rope

• % minute 0no rest1)b G 'a*0ing p*an0 push up

• % minute 0no rest1)c G ront p*an0

• % minute 0no rest1)d G stic0 up

• )3 seconds 0no rest1• repeat entire sequence three times

+a G mountain c*im+er

• )3 seconds 0no rest1+b G +ar+e** ,ea,*it

• % minute 0no rest1+c G +ar+e** push up

• % minute 0no rest1+d G 34 ro' *et

•

% minute 0no rest1+e G 34 ro' right

• % minute 0no rest1+f G hanging *eg raise

• )3 seconds

• rest )3 seconds


34







a G p*#o push up

• )3 seconds 0no rest1b G spi,er cra'*

• )3 seconds 0no rest1c G si,e p*an0 left

• )3 seconds 0no rest1d G si,e p*an0 right

• )3 seconds

• rest )3 seconds



35







Wor0out %

% Warm up 0) min1

' G inc*ine 34 chest press

• %3 reps

• )3 seconds rest

• repeat

) G suspen,e, push up ;on han,s or eet= <F decline push up

• %3 reps

• )3 seconds rest

• repeat

+ G 34 *atera* raise• %3 reps

• )3 seconds rest

• repeat

G 34 shou*,er press

• %3 reps

• )3 seconds rest

• repeat

> G get up

• %3 reps total 0Eside1• )3 seconds rest

• repeat

?a G stic0 ups

• )3 seconds 0no rest1?b G 34 ro' left

• %3 reps?c G 34 ro' right

• %3 reps

• )3 seconds rest

• repeat

8 G 34 o(er hea, press

• %3 reps

• )3 seconds rest

• repeat

36







Aa G Front p*an0

• % minuteAb G anging *eg raise

• )3 seconds

• )3 seconds rest

• repeat

%3 Static stretch cool down

37







Wor0out >

% Warm up 0) min1

'a G stic0 ups


• % minute 0no rest1'c G ront p*an0

• % minute

• no rest

• repeat

)a G 34 +ent o(er ro'

•

%3 reps)b 2ump rope

• % minute

• )3 seconds rest

• repeat


• %3 reps+b 2ump rope

• % minute

• )3 seconds rest

• repeat

G one *egge, push up (ariation

• %3 reps 0or more1 each sideb 2ump rope

• % minute

• )3 seconds rest

• repeat

> G 3ips

• %3 reps 0or more1

>b 2ump rope

• % minute

• )3 seconds rest

• repeat

? 34 tricep o(erhea, press

• %3 reps

38







?b 2ump rope

• % minute

• )3 seconds rest

• repeat

8 G Front p*an0• % minute

8b 2ump rope

• % minute

• no rest

• repeat


39







Wor0out 1-

% Warm up 0) min1


• 'a G 4ar+e** ,ea,*it 0no rest1

• 'b G 4ar+e** push up 0no rest1


• 'd G staggere, push up 0no rest1

• 'e G 34 ro' right 0no rest1

• 'f staggere, push up 0no rest1

• 'g G spi,er cra'* 0no rest1

• 'h G 2ump roperest )3 seconds

repeat entire sequence ) times

) G c*assic push up


• % minute rest



40







Wor0out 11

% Warm up 0) min1

'a G 34 ,ea,*it

• %3 reps 0no rest1'b G 34 shou*,er press

• %3 reps 0no rest1'c G rotationa* push up

• %3 reps 0no rest1'd G mountain c*im+er

• '3Eleg

• rest )3 seconds

• repeat

)a G sDuat 2ump


• %3 reps 0no rest1)c G 34 ro' right

• %3 reps 0no rest1)d G stic0 ups

• %3 reps

• no rest

• repeat

+a G spi,er cra'* push up

• %3Eleg 0no rest1+b G get ups

• %3Earm 0no rest1+c G ront p*an0

• % minute 0no rest1+d G si,e p*an0 left

• % minute 0no rest1+e G si,e p*an0 right

• % minute

+f G hanging *eg raise• )3 seconds

• rest )3 seconds

• repeat


41







Wor0out 1)

% Warm up 0) min1

'a G stic0 ups

• )3 seconds 0no rest1'b G pu** ups or assiste, pu** ups


• )3 seconds 0no rest1'c G mountain c*im+ers

• )3 seconds

• )3 seconds rest

• repeat


• %3 reps)b G ,ec*ine push up

• %3 reps)c 2ump rope

• % minute

• )3 seconds rest

• repeat


• %3 reps+b G inc*ine push up

• %3 reps+c 2ump rope

• % minute

• )3 seconds rest

• repeat

G pu** ups or assiste, pu** ups

• up to%3 repsb G renega,e push up

• %3 repsEsidec 2ump rope

• % minute

• )3 seconds rest

• repeat

> G 3ips

42







• %3 reps>b G get ups

• %3Earm>c 2ump rope

• % minute

• )3 seconds rest• repeat

? 34 tricep o(erhea, press

• %3 reps?b G ront p*an0

• % minute?c 2ump rope

• % minute

• )3 seconds rest

• repeat

8 G anging *eg raise

• )3 seconds

• )3 seconds rest

• repeat


43







Wor0out 15

% Warm up 0) min1

'E/ " Today you will retest how many classic’ push ups you can do.

9orm is everything.



This is your third benchmark test. Cake a note of this for comparison later in theprogram.

)a G +ar+e** ,ea,*it 0no rest1

• % minute

• no rest)b 'a*0ing si,e to si,e push up

• % minute

• no rest)c 2ump rope

• % minute


+a G pu** ups or assiste, pu** ups

• % minute

• no rest

+b sta+i*it# +a** push ups ;han,s or eet on +a**=

• % minute

• no rest+c G spi,er cra'*

• % minute

• )3 seconds rest


a 34 chest press

• % minute

• no rest

44







b mountain c*im+er

• )3 seconds

• no restc G hanging a*ternate *eg raise

• % minute



45







Wor0out 17

%Warm up 0) min1

'a Gp*#o push up 0no rest1



• % minute

• rest )3 seconds


)a G +ench press Or 34 chest press 0no rest1

•

%3 reps)b G spi,er cra'* push up

• %3 repsEleg

• rest )3 seconds


+a G +ar+e** +ent o(er ro' 0no rest1

• %3 reps+b G +ar+e** push up

• %3 reps+c G +urpees

• '3 reps• rest )3 seconds

• repeat

a G 34 shou*,er press 0no rest1

• %3 repsb G 34 *atera* raise 0no rest1

• %3 repsc G 34 ront raise

• %3 reps

c G 34 tricep o(erhea, press• %3 reps

• rest )3 seconds



46







Wor0out 18

% Warm up 0) min1

'a G +urpees• '3 reps 0no rest1

'b G 34 ,ea,*it

• % minute 0no rest1'b G suspen,e, push up ;on han,s or eet= <F decline push up

• % minute 0no rest1'c G 34 shou*,er press

• % minute 0no rest1'd G hanging *eg raise

• % minute

• rest )3 seconds

• repeat

)a G sDuat 2ump


• % minute 0no rest1)c G 34 ro' right

• % minute 0no rest1)d G stic0 ups

• )3 seconds 0this is your rest1

•

repeat

+a G 2ump rope

• ' minutes 0no rest1+b G renega,e push up

• % minute 0no rest1+c G high ront p*an0

• % minute 0this is your rest1

• repeat


47







Wor0out 19

% Warm up 0) min1

' G *o % minute of the following$

• 'a G 4ar+e** ,ea,*it 0no rest1• 'b G 4ar+e** push up 0no rest1


• 'd G 'a*0ing si,e to si,e push up 0no rest1

• 'e G 34 ro' right 0no rest1

• 'f 'a*0ing p*an0 push up 0no rest1

• 'g G spi,er cra'* 0no rest1

• 'h G 2ump roperest % minuterepeat entire sequence ) times

)a G c*assic push up

• to failure 0that is as many as you can until you can’t do anymore1)b G ront p*an0

• to failure 0that is as long as you can1

• rest % minute

• repeat


Wor0out 1:

Congratu*ations!

&ou’ve made it through all %> workouts. This is 4ust a test day. 5nsure that youtake a day or two off from your previous workout before attempting your push uptest.

% Warm up 0) min1

'E/ 6 This is a test to failure, all out, leave nothing back!

This is your last benchmark test. I’m sure you’ll be surprised at how many morequality push ups you can do.




Push Up Challenge

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Transcript of Push Up Challenge