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