Perfect Pushup 21-Day Workout, Week 3

It’s the final week of our Perfect Pushup 21-Day Workout – ready to up your reps? At the end of the week, be sure to retest your 1 Set Max to track your progress, and then keep going! For guidelines on movements/modifications, click here. Be sure to train safely and finish strong!

 

Perfect Pushup Checklist:

·         Head:    Neutral position – ears in line with shoulders and spine

·         Back:     Straight, keep lower back flat

·         Arms:    As you lower your chest, upper arms are parallel to the floor

·         Abs:       Contract abs – pull navel toward spine

·         Legs:      Straight, knees in line with hips

·         Pace:     2 seconds per pushup – 1 second down, 1 second up

·         Breathe:              Inhale on the way down, exhale on the way up

21-Day Workout, Week 3:

·         Day 15:

o   2 Regular Chair Sets

o   1 Wide Set

o   1 Close Set

·         Day 16:

o   OFF DAY

·         Day 17:

o   2 Regular Chair Sets

o   1 Wide Chair Set

o   1 Close Chair Set

·         Day 18:

o   OFF DAY

·         Day 19:

o   2 Regular Chair Sets

o   1 Wide Chair Set

o   1 Close Chair Set

·         Day 20:

o   OFF DAY

·         Day 21:

o   Retest your 1 Set Max

Perfect Pushup 21-Day Workout: Week 2

Get pumped for Week 2 of the Perfect Pushup 21-Day Workout! It’s time to add some modifications.  For guidelines on movements/modifications, click here. Follow the checklist below to ensure proper positioning, and keep up the hard work!

 

Perfect Pushup Checklist:

·         Head:    Neutral position – ears in line with shoulders and spine

·         Back:     Straight, keep lower back flat

·         Arms:    As you lower your chest, upper arms are parallel to the floor

·         Abs:       Contract abs – pull navel toward spine

·         Legs:      Straight, knees in line with hips

·         Pace:     2 seconds per pushup – 1 second down, 1 second up

·         Breathe:              Inhale on the way down, exhale on the way up

21-Day Workout, Week 2:

·         Day 8:

o   OFF DAY

·         Day 9:

o   2 Regular Sets

o   1 Wide Set

o   1 Close Set

·         Day 10:

o   OFF DAY

·         Day 11:

o   1 Regular Chair Set

o   1 Regular Set

o   1 Wide Set

o   1 Close Set

·         Day 12:

o   OFF DAY

·         Day 13:

o   1 Regular Chair Set

o   1 Regular Set

o   1 Wide Set

o   1 Close Set

·         Day 14:

o   OFF DAY

Perfect Pushup 21-Day Workout: Week 1

 

Perfect Pushup’s patented rotating handles take the strain off your wrists, helping you work more efficiently and safely. Follow the 21-Day Workout (Week 1 is below) to blast your arms, chest and abs through a variety of pushup movements. For guidelines on how to perform each type of pushup, click here.

The first step is to define your pushup workouts for 2-Minute Drills:

1.       Use the Perfect Pushup to perform as many REGULAR POSITION pushups as you can, using good form and without stopping. This number is your 1 Set Max.

2.       Find the number closest to your 1 Set Max in the first column of the 2-Minute Drills chart and use that row for the number of repetitions for your workout. (If your Max is 12, do the 10 row. If it’s 17, then use the 20 row. If it’s 15, go up or down depending on how well you maintained perfect form during your 1 Set Max.)

3.       Start by using the 2-Minute Drills chart. For example, if your REGULAR POSITION workout it “8,6,4” this means you perform 8 regular pushups, rest, perform 6, rest, and finish with 4 – all within 2 minutes. At your own pace throughout the day, perform 2-Minute Drills to complete the WIDE and CLOSE POSITION pushups. Our 21-Day Workout will give you an example of how to establish a long-term routine.

Notes: If you struggle to complete the workouts, do them with the KNEE MODIFICATION until you build up strength to perform them completely without kneeling. If the workouts are too easy, add some CHAIR MODIFICATIONS. Retest your 1 Set Max after every 21 days and move up the workout chart.

 

2-Minute Drills:

1 Set Max	Regular Position	Wide Position	Close Position
0	4, 3, 2, 1*	4, 3, 2, 1*	4, 3, 2, 1*
10	8, 6, 4	8, 6, 4	8, 6, 4
20	14, 10, 6	14, 10, 6	14, 10, 6
30	22, 14, 8	22, 14, 8	22, 14, 8
40	26, 14, 8	26, 14, 8	26, 14, 8
50	30, 16, 8	30, 16, 8	30, 16, 8

*use KNEE MODIFICATION

Perfect Pushup Checklist:

·         Head:    Neutral position – ears in line with shoulders and spine

·         Back:     Straight, keep lower back flat

·         Arms:    As you lower your chest, upper arms are parallel to the floor

·         Abs:       Contract abs – pull navel toward spine

·         Legs:      Straight, knees in line with hips

·         Pace:     2 seconds per pushup – 1 second down, 1 second up

·         Breathe:              Inhale on the way down, exhale on the way up

21-Day Workout, Week 1:

·         Day 1:

o   1 Regular Set

o   1 Wide Set

o   1 Close set

·         Day 2:

o   OFF DAY

·         Day 3:

o   1 Regular Set

o   1 Wide Set

o   1 Close Set

·         Day 4:

o   OFF DAY

·         Day 5:

o   1 Regular Set

o   1 Wide Set

o   1 Close Set

·         Day 6:

o   OFF DAY

·         Day 7:

o   2 Regular Sets

o   1 Wide Set

o   1 Close Set

Perfect Multi-Gym: The Perfect Pyramid Workout

 

Throughout the Perfect Pyramid workout, you will use the Perfect Multi-Gym to max out your reps on pullups, pushups and sit-ups. You will get a total upper body and core-strengthening workout by integrating push, pull and sit movements into one workout.

Follow the instructions below and be sure to practice common sense and safety while exercising. For a complete graph on movement reps for this pyramid workout, please refer to the images below.

Instructions:

·         You will be completing each set at your own pace, using the pyramid as a guide.

·         For every 1 pullup, you should do 2 pushups and 3 sit-ups (1 pullup, 2x pushups, 3x sit-ups).

o   Set 1: Perform 1 pullup, 2 pushups and three sit-ups, followed by a rest (30 to 60 seconds).

o   Set 2: Perform 2 pullups, 4 pushups, and 6 sit-ups, followed by a rest.

o   Continue up the pyramid, increasing your reps after every set until you reach your maximum level, then start back down the pyramid from there, decreasing your repetitions per set until you return to the bottom. Use variations of the pullup, pushup and sit-up movements during the sets (movement variations can be found here).

·         If you complete the entire pyramid, you will have performed 110 pullups, 220 pushups, and 330 sit-ups.

Ready to see how far you can go? Good luck!
 

Perfect Core-Ball 21-Day Workout: Week 3

It’s the final push for our Perfect Core-Ball Workout. You’ve got this – keep up the good work! Once you finish Week 3, keep working doing the moves to continue to engage your core and maintain your balance as you move forward with your fitness goals. 

Instructions: Follow the workout listed for each day of the week. Perform each movement for the indicated number of sets, taking a 30-60 second rest in between each set, before continuing on to the next exercise.

For a balanced training regimen, integrate this total body circuit, as well as cardiovascular and flexibility sessions, into your workout. The guide below provides some suggested time frames for cardio.

Note: Instructions for the individual movements for Workout A and Workout B can be found here.

Week 3: Sets/Reps per Exercise: 2-3 Sets, 12-15 Reps (For Balance on Knees, Week 3: 1 set = 60 second hold)

·         Day 15:

o   Workout A

o   Cardio 20 min

·         Day 16:

o   Workout B

·         Day 17:

o   Cardio 35 min

·         Day 18:

o   Workout A

·         Day 19:

o   Workout B

o   Cardio 20 min

·         Day 20:

o   Cardio 35 min

·         Day 21: REST