Pushup Movements: One-Arm Assist Pushup and Mountain Climbers

Increase your upper body strength and kick-start your cardio in just a few minutes a day with the Perfect Pushup. The One-Arm Assist Pushup exercise will help get you ready to complete one-armed pushups, while the Mountain Climbers will work your lower and upper abs, as well as your shoulders, while increasing your heart rate for a great addition to your cardio routine.

One-Arm Assist Pushup (Video demo here)

The key to this exercise is that one hand rotates and other doesn’t. This helps you focus your body weight on one side.

·         Get into a wide-grip pushup stance

·         Lower yourself down for one second, putting your weight on your left arm and rotating that handle

o   Be sure to keep your right arm still

·         Come back up for one second

·         Complete 5 reps

·         To switch, shift weight to right arm

·         Complete 5 reps

Mountain Climbers (Video demo here)

During this exercise, your arms stay in place (do not rotate the pushup handles).

·         Get into a regular pushup stance

·         Start with legs out, feet together

·         Bring your left knee into your chest and send it back to your staring position

·         Bring your right knee in quickly and then go back to the starting position

·         Alternate for 30 seconds

·         Rest, then repeat

Pushup Movements: Shoulder Press Pushup, Dive Bomber Pushup

Regular pushups can sometimes get a little boring. Over the next few weeks, we’re going to show you some different pushup options for you to switch it up and challenge your body to its limits. This week, we’ll start with the Shoulder Press Pushup and the Dive Bomber Pushup, both of which are great workouts for your shoulders, chest and back. Start with a few reps of each to get the hang of the exercises, then work them into your regular exercise routine.

 

Shoulder Press Pushup (video demo can be found here):

·         Assume a 4-point stance:

o   Feet Double-wide apart, standing on your toes

o   Hips up in the air

o   Starting to angle back towards ground

·         Hold Perfect Pushup like a barbell, or as you would when in regular pushup position

·         Lower your body down at an angle and rotate the handles out 90 degrees so your forehead touches the ground

·         Push back and rotate back to start position

 

 

Dive Bomber Pushup (video demo can be found here):

·         Assume the same 4-point stance as in the Shoulder Press Pushup

·         Hold the Perfect Pushup as you would when in regular pushup position

·         Imagine a bar about 18 inches off the ground right in front of you

·         Lower your body down and pretend to pass your head and torso under that bar while rotating the handles out

·         Continue to rotate out (total rotation of 180 degrees) as you continue to pull your chest up so you’re in a Cobra Position

·         Go back underneath the imaginary bar and rotate hands back to start position/move body back into 4-point stance

Pushup Movements: Perfect Pushup Dip & Decline Chair Pushup

You don’t need a lot of equipment to get in a good workout. When you’re busy and are trying to fit in some time to exercise, the less fuss the better. Below are two workouts for your arms and chest using only the Perfect Pushup and two stable chairs. Each exercise is accompanied by a video demonstration, so check those out to make sure you’re following the proper technique.

Perfect Pushup Dip (video demo can be found here):

·         Center the chairs with some space in between them, placing one Perfect Pushup handle on each chair.

·         Get into the dip position:

o   Heels on the ground

o   Toes pointing up

o   Pull your navel toward your spine

o   Hold the handles in bar position

·         Lower down, rotating the handles out at the same time

·         When you come back up, rotate the handles back in

·         Repeat at least 5 times

Decline Chair Pushup (video demo can be found here):

·         Center the chairs with some space in between them, placing one Perfect Pushup handle on each chair

·         Get into pushup position between the chairs, with handles in bar position

·         Lower down, rotating handles out, going as deep as possible

·         When you come back up, rotate the handles back in

·         Repeat at least 5 times

Gut Buster Workout

Looking for a quick way to work your abs (including those stubborn obliques)? Check out our Gut Buster Workout. We’re starting off with five reps per exercise in order to introduce the movements. Before getting started, let Alden walk you through each movement in this video so you can make sure you’re following the proper techniques.

Equipment Needed:

·         Perfect Ab-Straps (attached to a Pullup Bar)

·         Perfect Pushup

Workout:

·         5 Regular (Straight) Knee-Ups

·         5 Regular Position Pushups

·         Knee-Ups w/ Obliques (5 on each side)

·         5 Wide-Position pushups

·         5 Regular (Straight) Knee-Ups

·         5 Close-Grip Pushups

Try to do these exercises one right after the other with no rest in between each movement. Still not feeling the burn? Increase your reps for each movement until you feel your muscles working in overdrive!