"I Can't Do Pushups" Week 3

It’s the final week of the “I Can’t Do Pushups” workout, and it’s time for the full-body position pushups. We’re taking out the plank and replacing it with negative reps on your knees for an all-pushup body blaster. By the end of this week you’ll have mastered the pushup technique and will feel strong and confident for future workouts.

Workout:

 

Week Three

·         Day 15:

o   Conduct 3 repetitions of 5 second full-body pushups on your toes

o   Conduct 3 repetitions of 5 second negatives on your knees

·         Day 16: OFF – Go for a walk!

·         Day 17:

o   Conduct 3 repetitions of 5 second full-body pushups on your toes

o   Conduct 3 repetitions of 5 second negatives on your knees

·         Day 18: OFF

·         Day 19:

o   Conduct 3 repetitions of 5 second full-body pushups on your toes

o   Conduct 3 repetitions of 5 second negatives on your knees

·         Day 20: OFF

·         Day 21:

o   Conduct 3 repetitions of 5 second full-body pushups on your toes

o   Conduct 3 repetitions of 5 second negatives on your knees

Movement Descriptions:

Negative Pushup: Start from your knees in the plank position and slowly lower your body until your chest touches the floor - make sure to maintain control.  Eventually, you will move to a full body position (legs extended).  The point of the negative is to focus on the down movement, not the push phase.  Once your chest touches the floor the movement is complete and you can return to the starting position.

Plank Position:  Place hands slightly wider than shoulder width apart with arms extended.  You can either start on your knees or with legs extended.  The feet can be together or as much as shoulder width apart.  Make sure your body maintains a straight line from ears to toes (or knees) with no sagging or bending.  Keep your head in a neutral position looking down.

Equipment:

• Perfect Pushup (optional)

Make sure to practice good form and safe technique. These exercises can be challenging (and sometimes dangerous), especially if performed without proper pre-exercise evaluation and thorough understanding of the drills. As always, consult with a physician before beginning this or any exercise program.

"I Can't Do Pushups" Week 2

For Week 2 of our “I Can’t Do Pushups” workout, we’re increasing the number of negative reps and adding some time to your planks. Don’t go too fast and remember to focus on your form. Soon you’ll be ready for full-body position pushups!

Workout: 

Week Two

·         Day 8: OFF – Go for a walk!

·         Day 9:

o   Conduct 5 repetitions of 5 second negatives on your knees

o   Hold the plank position for 10 seconds (5 times – take a 30 second break in between your plank holds)

·         Day 10: OFF

·         Day 11:

o   Conduct 5 repetitions of 5 second negatives on your knees

o   Hold the plank position for 10 seconds (5 times – take a 30 second break in between your plank holds)

·         Day 12: OFF

·         Day 13:

o   Conduct 5 repetitions of 5 second negatives on your knees

o   Hold the plank position for 10 seconds (5 times – take a 30 second break in between your plank holds)

·         Day 14: OFF

Movement Descriptions:

Negative Pushup: Start from your knees in the plank position and slowly lower your body until your chest touches the floor - make sure to maintain control.  Eventually, you will move to a full body position (legs extended).  The point of the negative is to focus on the down movement, not the push phase.  Once your chest touches the floor the movement is complete and you can return to the starting position.

Plank Position:  Place hands slightly wider than shoulder width apart with arms extended.  You can either start on your knees or with legs extended.  The feet can be together or as much as shoulder width apart.  Make sure your body maintains a straight line from ears to toes (or knees) with no sagging or bending.  Keep your head in a neutral position looking down.

Equipment:

• Perfect Pushup (optional)

Make sure to practice good form and safe technique. These exercises can be challenging (and sometimes dangerous), especially if performed without proper pre-exercise evaluation and thorough understanding of the drills. As always, consult with a physician before beginning this or any exercise program.

"I Can't Do Pushups" Week 1

At Perfect Fitness, we believe that if you could only do one exercise to change the look and function of your arms, chest, shoulders, back and abs, the pushup is it! But pushups can be hard if you have never done them or haven’t mastered good technique. If you can’t do pushups, we’re about to change that. We’ve got a three week program that will have you doing pushups in no time, plus give you a kick start to a healthier lifestyle.

Before you get started, review the push up movements following the workout.  All of these exercises can be done with or without the Perfect Pushup.  If you use the Perfect Pushup, make your focus on proper position, rather than on rotating the handles. Good luck!

 

Workout:

Week One

·         Day 1:

o   Conduct 3 repetitions of 5 second negatives on your knees

o   Hold the plank position for 5 seconds (3 times – take a 30 second break in between your plank holds)

·         Day 2: OFF – Go for a walk!

·         Day 3:

o   Conduct 3 repetitions of 5 second negatives on your knees

o   Hold the plank position for 5 seconds (3 times – take a 30 second break in between your plank holds)

·         Day 4: OFF

·         Day 5:

o   Conduct 3 repetitions of 5 second negatives on your knees

o   Hold the plank position for 5 seconds (3 times – take a 30 second break in between your plank holds)

·         Day 6: OFF

·         Day 7:

o   Conduct 3 repetitions of 5 second negatives on your knees

o   Hold the plank position for 5 seconds (3 times – take a 30 second break in between your plank holds)

 

Movement Descriptions:

Negative Pushup: Start from your knees in the plank position and slowly lower your body until your chest touches the floor - make sure to maintain control.  Eventually, you will move to a full body position (legs extended).  The point of the negative is to focus on the down movement, not the push phase.  Once your chest touches the floor the movement is complete and you can return to the starting position.

Plank Position:  Place hands slightly wider than shoulder width apart with arms extended.  You can either start on your knees or with legs extended.  The feet can be together or as much as shoulder width apart.  Make sure your body maintains a straight line from ears to toes (or knees) with no sagging or bending.  Keep your head in a neutral position looking down.

Equipment:

• Perfect Pushup (optional)

Make sure to practice good form and safe technique. These exercises can be challenging (and sometimes dangerous), especially if performed without proper pre-exercise evaluation and thorough understanding of the drills. As always, consult with a physician before beginning this or any exercise program.

Perfect Pullup Back Blaster Workout

Work your back muscles and get ripped with the Perfect Pullup Back Blaster Workout. The three moves below will help you focus on squeezing your back muscles and making them work harder to get the results you’re looking for.

To see examples of how these exercises should be performed (and to get some inspiration from Alden!), watch the demo video here.

Back Blaster Workout:

·         5 Wide Grip Pullups

·         5 Wide Grip Australian Pullups

·         5 Wide Grip Standing Rows

 

Too easy? Go for as many reps as you can while maintaining proper form. Always remember to keep your back straight, your head in a neutral position, and to pull your belly button towards your back in order to protect yourself from injury.