Monday, January 27, 2014

"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.

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