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SALOHCIN83's Photo SALOHCIN83 SparkPoints: (7,569)
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4/2/14 7:26 P

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7. 4 time your max in as few sets as possible. I will be doing 4 sets of 50 today.

Check out my Swimming Fitness group for great pool workouts and other low impact alternatives to running
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=62590


 current weight: 172.2 
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SALOHCIN83's Photo SALOHCIN83 SparkPoints: (7,569)
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4/1/14 7:28 P

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Day 6: small sets of pushups totalling 4x your original maximum.

I did 20 sets of 10

Check out my Swimming Fitness group for great pool workouts and other low impact alternatives to running
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=62590


 current weight: 172.2 
186
180.75
175.5
170.25
165
SALOHCIN83's Photo SALOHCIN83 SparkPoints: (7,569)
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Posts: 194
3/31/14 11:06 P

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Definitely delinquint on this one, but days 3 and 4 should have been:

3. 4 times your original max spread into as few sets as possible.
4. 4 times your original max in very small sets

Today is day 5. I did 4 sets of 50

As a note this is working out great, as my pushup max has already gone up by 12. I like the routine and highly recommend it!


Check out my Swimming Fitness group for great pool workouts and other low impact alternatives to running
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=62590


 current weight: 172.2 
186
180.75
175.5
170.25
165
SALOHCIN83's Photo SALOHCIN83 SparkPoints: (7,569)
Fitness Minutes: (3,407)
Posts: 194
3/27/14 12:44 A

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Day 2:
Do 4 times your max pushups spread throughout the day in small sets of 5-10 pushups.

Today I did 20 sets of 10

Check out my Swimming Fitness group for great pool workouts and other low impact alternatives to running
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=62590


 current weight: 172.2 
186
180.75
175.5
170.25
165
SALOHCIN83's Photo SALOHCIN83 SparkPoints: (7,569)
Fitness Minutes: (3,407)
Posts: 194
3/26/14 1:52 A

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This is a only a 10 day routine that WILL make you sore for most of those 10 days, so be warned.

Before beginning, figure out your maximum number of pushups (and then round to nice even number, if your max is 45 dont make your routine 180, do 200). Each day's workout will be based on 4 times your max. These workouts are spread throughout the day not done all at once.

Day 1:
Do 4 times your max puhsups spread throught the day in as little sets as possible. In other words if you can do 50 at a time 4 times that's better than 25 at a time 8 times. Don't overdue the set size so that you can't finish them all.

Today I did 8 sets of 25

Check out my Swimming Fitness group for great pool workouts and other low impact alternatives to running
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=62590


 current weight: 172.2 
186
180.75
175.5
170.25
165
SALOHCIN83's Photo SALOHCIN83 SparkPoints: (7,569)
Fitness Minutes: (3,407)
Posts: 194
3/26/14 1:47 A

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On top of the workouts posted here I am working on a pushup building routine to increase the number I can do. As a result I will try to make sure the workouts for each day don't focus too much on that since it is non-essential to the planned workouts for weight loss or toning. I'll post my pushups separately here if anyone wants to do them as well.

Check out my Swimming Fitness group for great pool workouts and other low impact alternatives to running
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=62590


 current weight: 172.2 
186
180.75
175.5
170.25
165
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