Push Up Challenge

www.ChallengeWorkouts.com

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Push Up Program 1 Getting Your Your First Proper Push Up WELCOME!

The push up is the unsung hero of strength training. So many people choose not to 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 body push ups from your toes, but you’re gonna look awesome as well. That’s because the push up is chalk full of awesomeness’. "et me e#plain$ %. The push push up is the most versatile versatile of of all upper upper body weight movements movements.. &ou only need enough space to lie down and you have your training ground. '. (ush ups ups are a compound compound e#ercise. e#ercise. They They not only only hit the the chest, but they’ll they’ll target the triceps, shoulders, core and even the quads. Talk about a full body e#ercise. ). *oing a compound compound e#ercise e#ercise is a bonus bonus because because this this means burning burning more more calories and fat. +. (ush ups ups are an an impressive impressive e#ercise e#ercise to do do when you you do them correctly. correctly. ow many people can drop down and do perfect push ups. &ou can constantly constantly challenge challenge yourself yourself with the the push up. up. /hether you’re you’re a beginner or a super freak, push ups can always be worked into your program to help you get great results. There’s also a never ending list of variations on the push up to keep things fresh. /ith the info in my program and some hard work and dedicated training, you’re clearly going to up your training game. This is a program for beginners, that is, those that struggle with their first full body push up from the toes. If you can already do one or more fully body push ups from 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 IIT 0high intensity interval training1 thrown in to increase muscular strength and endurance and to provide a more rounded fitness program.

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/orkouts should be done on alternate days 0train a day, rest a day1, although the rest day may be an active rest’ day. 2n active rest day is a day where you engage in lower intensity e#ercise, like easy bike riding, walking, hiking, easy yoga, 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 a weight possible for each set with proper form. /hen doing your body weight, be careful 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 the e#ercise, take a small rest and then continue the set once you’ve taken a %'3 second rest before completing the set. NEVER sacriice orm or reps That is, always use the best form possible to avoid 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 sets. 5ach workout should start with a full body warm up that may include ) min of stationary bike, treadmill work, general dynamic stretches such as arm circles, body weight squats etc. 2s well, do some static stretches at the end of the workout to cool the body down. 5ach workout should end with general cooling down and stretching for %3 minutes. (lease refer to the e#ercise library and video library for details on proper form for each e#ercise. "et’s get started!

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www.ChallengeWorkouts.com *isclaimer$ See your physician before starting any e#ercise or nutrition program. (rior to starting, you should discuss all nutritional changes with your physician or a registered dietician. If you are taking any medications, you must talk to your physician before starting any e#ercise program. If you e#perience any lightheadedness, di77iness, or shortness of breath while e#ercising, stop and consult a physician. These recommendations are not medical guidelines. This book is for educational purposes only. &ou must consult your physician prior to starting this program or if you have any medical condition or in4ury that contraindicates physical activity. This program 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 full responsibility for their safety and know their limits. The e#ercises and dietary programs 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 a certified personal trainer. *on’t perform any e#ercise without proper instruction. 2lways do a warmup prior to your workout session and end with a stretching cool down segment.

Safety 9irst &ou will only get positive results from this program if you are performing the e#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 of the e#ercises. *o ;. 6se proper e#ercise form and train conservatively in all workouts. ?. 2lways start with the easier alternative e#ercises if appropriate, even if you have e#ercised in the past. The new e#ercises, and new style of movements will cause muscle soreness even from workouts you think @look easy@. 8. *o ;
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You ma# +e 'on,ering.

(ushups work primarily the muscles of the upper body, specifically the pectorals, front and side deltoids and triceps. The stabili7ers in this movement are the rhomboids, 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’t strengthen 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 strengthening the 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 attention and energy into each and every e#ercise.

/tan,ar, Warm Up &ou’ll want to warm up for ) minutes before each workout. &our warm up should 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 stationary marches )3 step 4acks or 4umping 4acks )3 squats )3 mountain climbers

0Fefer to video in video library1

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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 at allLie 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 the lower half of your body to pull yourself up. To maintain correct body alignment, imagine a straight line running from your head down to your ankles.

This is your benchmark test. Cake a note of this for comparison later in the program. )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' *et )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 rest b  mountain c*im+er • •

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)3 seconds no rest c  ront p*an0 )3 seconds )3 seconds rest repeat for a total of ) sets • •

• • •

>  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 repeat for a total of ) sets •

•

• • •

)a G 34 chest press 0no rest1 %3 reps )b G 'a** push up %3 reps rest )3 seconds repeat for a total of ) sets •

• • •

+a G 34 shou*,er press 0no rest1 %3 reps +b G 34 tricep o(erhea, press %3 reps rest )3 seconds repeat for a total of ) sets •

• • •

  Static stretch cool down

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Wor0out 5 %  Warm up 0) min1 ' G *o )3 seconds of the following$ 'a G 34 chest press 0no rest1 'b 6 34 ro' *et 0no rest1 'c G 34 ro' right 0no rest1 'd G spi,er cra'* 0no rest1 'e G 2ump rope rest )3 seconds repeat 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 • • •

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>  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

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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 )3 seconds 0no rest1 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 )3 seconds 0no rest1 •

•

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%3c G ront p*an0 )3 seconds rest )3 seconds repeat • • •


Wor0out 9 %  Warm up 0) min1 'a G 34 ,ea,*it )3 seconds 0no rest1 'b G 34 shou*,er press )3 seconds 0no rest1 '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 )3 seconds 0no rest1 )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 )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 •

•

•

•

•

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Wor0out : %  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 at allere’s a reminder of how to do a push up$ 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 the lower half of your body to pull yourself up. To maintain correct body alignment, imagine a straight line running from your head down to your ankles.

This is your second benchmark test. Cake a note of this for comparison later in the program. 0By now you should be closer to completing this from your toes, but if you don’t feel confident, try from your knees.1 )a G 2umping or step 2ac0s )3 seconds 0no rest1 )b G inc*ine push up )3 seconds 0no rest1 )c G ront p*an0 )3 seconds 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 34 ,ea,*it )3 seconds 0no rest1 +c G 34 ro' *et )3 seconds 0no rest1 +d G 34 ro' right )3 seconds 0no rest1 +e G ront p*an0 )3 seconds rest )3 seconds •

•

•

•

• •

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•

repeat entire sequence three times

a G p*#o 'a** push up )3 seconds 0no rest1 b G spi,er cra'* )3 seconds 0no rest1 c G si,e p*an0 left )3 seconds 0no rest1 d G si,e p*an0 right )3 seconds rest )3 seconds repeat entire sequence three times •

•

•

• • •

> Static stretch cool down

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 0Eside1 )3 seconds rest repeat • • •

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?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
•

• • •

) G 34 +ent o(er ro' %3 reps 2ump rope 5- secon,s )3 seconds rest repeat • • • •

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+ 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 2ump rope 5- secon,s )3 seconds rest repeat • • • •

> G 3ips up to%3 reps 2ump rope 5- secon,s )3 seconds rest repeat • • • •

?  34 tricep o(erhea, press %3 reps 2ump rope 5- secon,s )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

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Wor0out 1%  Warm up 0) min1 ' G *o )3 seconds of the following$ 'a G 34 chest press 0no rest1 'b 6 34 ro' *et 0no rest1 'c G 34 ro' right 0no rest1 'd G spi,er cra'* 0no rest1 'e G 2ump rope rest )3 seconds repeat 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 • • •


Wor0out 11 %  Warm up 0) min1 'a G 34 ,ea,*it %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 •

•

•

• • •

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)a G 2umping or step 2ac0s )3 seconds 0no rest1 )b G 34 ro' left %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 'b G h#pere
•

• • •

) G 34 +ent o(er ro' %3 reps 2ump rope 5- secon,s )3 seconds rest repeat • • • •

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+ 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 2ump rope 5- secon,s )3 seconds rest repeat • • • •

> G 3ips up to%3 reps 2ump rope 5- secon,s )3 seconds rest repeat • • • •

?  34 tricep o(erhea, press %3 reps 2ump rope 5- secon,s )3 seconds rest repeat • • • •

8 G Front p*an0 )3 seconds 2ump rope 5- secon,s )3 seconds rest repeat • • • •


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Wor0out 15 Congratu*ations!

&ou’ve made it through all %' workouts. This is 4ust a test day. 5nsure that you take a day off from your previous workout before attempting your push up test. %  Warm up 0) min1 'E/ " Today you will attempt one push up to see how close you are to completing it. &ou’ll surprise yourself by feeling stronger than ever, so make sure you attempt more than one push up! ere’s a reminder of how to do a push up$ 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 the lower half of your body to pull yourself up. To maintain correct body alignment, imagine a straight line running from your head down to your ankles.

This is your last benchmark test. ;ow you’re ready for program H' on how to increase the quality and quantity of your push up.

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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 patted on 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 all your strength moves and endurance. This sort of program is ;
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yoga, 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 a weight possible for each set with proper form. /hen doing your body weight, be careful 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 the e#ercise, take a small rest and then continue the set once you’ve taken a %'3 second rest before completing the set. NEVER sacriice orm or reps That is, always use the best form possible to avoid 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 of stationary bike, treadmill work, general dynamic stretches such as arm circles, body weight squats etc. I’ve included a sample dynamic warm up you can choose to do. 2s well, do some static stretches at the end of the workout to cool the body down. 5ach workout should end with general cooling down and stretching for %3 minutes. (lease refer to the e#ercise library and video library for details on proper form for each e#ercise. "et’s get started!

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www.ChallengeWorkouts.com *isclaimer$ See your physician before starting any e#ercise or nutrition program. (rior to starting, you should discuss all nutritional changes with your physician or a registered dietician. If you are taking any medications, you must talk to your physician before starting any e#ercise program. If you e#perience any lightheadedness, di77iness, or shortness of breath while e#ercising, stop and consult a physician. These recommendations are not medical guidelines. This book is for educational purposes only. &ou must consult your physician prior to starting this program or if you have any medical condition or in4ury that contraindicates physical activity. This program 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 full responsibility for their safety and know their limits. The e#ercises and dietary programs 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 a certified personal trainer. *on’t perform any e#ercise without proper instruction. 2lways do a warmup prior to your workout session and end with a stretching cool down segment.

Safety 9irst &ou will only get positive results from this program if you are performing the e#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 of the e#ercises. *o ;. 6se proper e#ercise form and train conservatively in all workouts. %?. 2lways start with the easier alternative e#ercises if appropriate, even if you have e#ercised in the past. The new e#ercises, and new style of movements will cause muscle soreness even from workouts you think @look easy@. %8. *o ;
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/tan,ar, Warm Up &ou’ll want to warm up for ) minutes before each workout. &our warm up should 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. 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 the lower half of your body to pull yourself up. To maintain correct body alignment, imagine a straight line running from your head down to your ankles.

This is your benchmark test. Cake a note of this for comparison later in the program. )a  rotationa* push up 0no rest1 % minute no rest )b  +ar+e** ,ea,*it % minute no rest )c  2ump rope % minute )3 seconds rest repeat for a total of ) sets • •

• •

• • •

+a  34 ro' *et % minute •

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no rest +b  34 ro' right % minute no rest +c G spi,er cra'* % minute )3 seconds rest repeat for a total of ) sets •

• •

• • •

a  34 chest press % minute no rest b  mountain c*im+er )3 seconds no rest c  ront p*an0 % minute )3 seconds rest repeat for a total of ) sets • •

• •

• • •


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Wor0out ) %Warm up 0) min1 'a G,ec*ine push up 0no rest1 %3 reps 'b G mountain c*im+er 0no rest1 % per leg 'c G ront p*an0 % minute rest )3 seconds repeat for a total of ) sets •

•

• • •

)a G 34 chest press 0no rest1 %3 reps )b G inc*ine push up %3 reps rest )3 seconds repeat for a total of ) sets •

• • •

+a G +ar+e** +ent o(er ro' 0no rest1 %3 reps +b G +ar+e** push up %3 reps rest )3 seconds repeat for a total of ) sets •

• • •

a G 34 shou*,er press 0no rest1 %3 reps b G 34 *atera* raise 0no rest1 %3 reps c G 34 tricep o(erhea, press %3 reps rest )3 seconds repeat for a total of ) sets •

•

• • •


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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' *et 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 % minute repeat entire sequence ) times • • • • • • •

) G c*assic push up to failure 0that is as many as you can until you can’t do anymore1 % minute rest repeat three times • • •


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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,*it % minute % seconds rest • •

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•

repeat

%%  2ump rope % minute rest % seconds • •

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

%'  Static stretch cool down

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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 )3 seconds 0no rest1 •

?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 • • •

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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 •

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32


Wor0out 9 %  Warm up 0) min1 'a G 34 ,ea,*it % 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 •

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•

• • •

)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 •

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• •

+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 •

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33


Wor0out : %  Warm up 0) min1 'E/ " Today you will retest how many classic’ push ups you can do. 9orm is everything. 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 the lower half of your body to pull yourself up. To maintain correct body alignment, imagine a straight line running from your head down to your ankles.

This is your second benchmark test. Cake a note of this for comparison later in the 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 •

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•

• •

+a G mountain c*im+er )3 seconds 0no rest1 +b G +ar+e** ,ea,*it % minute 0no rest1 +c G +ar+e** push up % minute 0no rest1 +d G 34 ro' *et % minute 0no rest1 +e G 34 ro' right % minute 0no rest1 +f G hanging *eg raise )3 seconds rest )3 seconds repeat entire sequence three times •

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•

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34


a G p*#o push up )3 seconds 0no rest1 b G spi,er cra'* )3 seconds 0no rest1 c G si,e p*an0 left )3 seconds 0no rest1 d G si,e p*an0 right )3 seconds rest )3 seconds repeat entire sequence three times •

•

•

• • •

> Static stretch cool down

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=
+ 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 0Eside1 )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 •

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• • •

8 G 34 o(er hea, press %3 reps )3 seconds rest repeat • • •

36


Aa G Front p*an0 % minute Ab 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 )3 seconds 0no rest1 'b G h#pere
•

• • •

)a G 34 +ent o(er ro' %3 reps )b  2ump rope % minute )3 seconds rest repeat •

• • •

+ G 34 shou*,er press %3 reps +b  2ump rope % minute )3 seconds rest repeat •

• • •

 G one *egge, push up (ariation %3 reps 0or more1 each side b  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 ' G *o )3 seconds of the following$ 'a G 4ar+e** ,ea,*it 0no rest1 'b G 4ar+e** push up 0no rest1 'c 6 34 ro' *et 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 rope rest )3 seconds repeat entire sequence ) times • • • • • • • •

) G c*assic push up to failure 0that is as many as you can until you can’t do anymore1 % minute rest repeat three times • • •


40


Wor0out 11 %  Warm up 0) min1 'a G 34 ,ea,*it %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 •

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•

• • •

)a G sDuat 2ump )3 seconds 0no rest1 )b G 34 ro' left %3 reps 0no rest1 )c G 34 ro' right %3 reps 0no rest1 )d G stic0 ups %3 reps no rest repeat •

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• • •

+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 •

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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 'b G h#pere
•

•

• • •

) G 34 +ent o(er ro' %3 reps )b G ,ec*ine push up %3 reps )c  2ump rope % minute )3 seconds rest repeat •

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+ G 34 shou*,er press %3 reps +b G inc*ine push up %3 reps +c  2ump rope % minute )3 seconds rest repeat •

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 G pu** ups or assiste, pu** ups up to%3 reps b G renega,e push up %3 repsEside c  2ump rope % minute )3 seconds rest repeat •

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> G 3ips

42


%3 reps >b G get ups %3Earm >c  2ump rope % minute )3 seconds rest repeat •

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?  34 tricep o(erhea, press %3 reps ?b G ront p*an0 % minute ?c  2ump rope % minute )3 seconds rest repeat •

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• • •

8 G anging *eg raise )3 seconds )3 seconds rest repeat • • •


43


Wor0out 15 %  Warm up 0) min1 'E/ " Today you will retest how many classic’ push ups you can do. 9orm is everything. 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 the lower half of your body to pull yourself up. To maintain correct body alignment, imagine a straight line running from your head down to your ankles.

This is your third benchmark test. Cake a note of this for comparison later in the program. )a G +ar+e** ,ea,*it 0no rest1 % minute no rest )b  'a*0ing si,e to si,e push up % minute no rest )c  2ump rope % minute )3 seconds rest repeat for a total of ) sets • •

• •

• • •

+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 repeat for a total of ) sets • •

• • •

a  34 chest press % minute no rest • •

44


b  mountain c*im+er )3 seconds no rest c G hanging a*ternate *eg raise % minute )3 seconds rest repeat for a total of ) sets • •

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45


Wor0out 17 %Warm up 0) min1 'a Gp*#o push up 0no rest1 %3 reps 'b G mountain c*im+er 0no rest1 % per leg 'c G ront p*an0 % minute rest )3 seconds repeat for a total of ) sets •

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• • •

)a G +ench press Or 34 chest press 0no rest1 %3 reps )b G spi,er cra'* push up %3 repsEleg rest )3 seconds repeat for a total of ) sets •

• • •

+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 •

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• • •

a G 34 shou*,er press 0no rest1 %3 reps b G 34 *atera* raise 0no rest1 %3 reps c G 34 ront raise %3 reps c G 34 tricep o(erhea, press %3 reps rest )3 seconds repeat for a total of ) sets •

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46


Wor0out 18 %  Warm up 0) min1 'a G +urpees '3 reps 0no rest1 'b G 34 ,ea,*it % minute 0no rest1 'b G suspen,e, push up ;on han,s or eet=
•

•

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• • •

)a G sDuat 2ump )3 seconds 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 •

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+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 •

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47

Push Up Challenge

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