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)
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