10/1/12 Weekly challenge
This week we are going to be a pushup challenge
This program information is from the LovingFit website: www.lovingfit.com/fitness/improve-your-pus
Post your beginning and ending push up counts... this way we can all share in watching the numbers grow.
How it works.
Today I want you to take your push-up test. This is how you are going to figure out your own level of push-ups or as I call it Ė your base. Set your timer for 1 minute. Within that minute I want you to do as many push-ups as you can either off your knees or the regular push-ups. If you can only do 5 regular push-ups, do so then get on your knees and keep going until the time is up. If you can only do push-ups off your knees then do as many as you can, stop for a second if you have to but keep going until the minute is up.
Now you know your the base of your push-ups .
Today you are going to do 5 sets of push-ups with 1-2 minutes break in between. Beginners can do 2 min, more advanced trainees should rest for 1 minute only.
The first set of push-ups you will do will be to failure. Failure means you will do as many as you can until you canít do anymore. Take a minute to 2 break. Then you are going to do 4 sets of your base with 1-2 minutes rest ( your base is the number you came up with on Monday )
Today I want you do do 6 sets total of your base but throughout the day whenever you find a minute available. Not all at once like we did on Tuesday. You will do 1 set at a time, until you reached 6 sets throughout the day.
Today you will do 2 sets to failure with 1-2 minute break in between, then you will do 2 more sets of your base adding 2 extra reps to each ( and trust me you will be able to do it ). And all of this you will do at once ( Not like we did Wednesday )
Today you will repeat the same thing you did on Wednesday, 6 sets total but throughout the day. Also if you can and I know you can add 2-4 extra reps to your base.
Today you will do 4 sets to failure with 2 minutes break in between.
You will take a complete day off.
Today you will take your test again, and I guarantee you are going to beat your old scores from previous Monday.
Make sure to take 3 days off after youíve completed this program. You can do this type of program every few monthís to keep increasing your strength. But be careful I donít want you to do too much and go crazy, please pace your self because if you donít you will overtrain.
And always always always watch your form Ė abs tight, back straight and hump free.
| current weight: 209.0