Short and Sweet With a Twist

Enjoy another day of “ramping down”. But remember, what goes down, must again go back up…

Here’s your workout for today:

Warm up 3-5 minutes (walk in place, do jumping jacks, jog up and down the hall)

Perform 4 sets of push ups as follows (with a 15 second rest in between each set):10 push ups

  • 2 push ups
  • 2 push ups
  • 4 push ups
  • 2 push ups

Today you have choices:  Modified, Military or Off-Set.

Modified Push up 

  • Kneel on a mat or the ground, walk your hands out slightly to the sides of your shoulders
  • Engage your core muscles by trying to bring your belly button toward your spine, then slowly lower your body toward the ground while keeping your neck and spine aligned — no drooping allowed.
  • To keep your neck in proper alignment is to stare at a fixed point about 6-8 inches in front of your hands.
  • When your chest is about a fist-distance away from the ground, slowly press back up to full plank position.
  • Repeat until you can’t perform your push up with good form.

Military

  • Start on your hands and toes, in full plank position, with your hands slightly to the sides of your shoulders.
  • Engage your core muscles by trying to bring your belly button toward your spine, then slowly lower your body toward the ground while keeping your neck and spine aligned — no drooping allowed.
  • To keep your neck in proper alignment is to stare at a fixed point about 6-8 inches in front of your hands.
  • When your chest is about a fist-distance away from the ground, slowly press back up to full plank position.
  • Repeat until you can’t perform your push up with good form.

Note:  Make sure that your body creates a straight line from shoulders to hips in either position.  Do not hitch your hips up to the sky.  

Off-Set

  • Start on your hands and toes, in full plank position, with your left hand slightly to the sides of your left shoulder and your right hand to the outside of your right pectoral muscle (chest).
  • Engage your core muscles by trying to bring your belly button toward your spine, then slowly lower your body toward the ground while keeping your neck and spine aligned — no drooping allowed.
  • To keep your neck in proper alignment is to stare at a fixed point about 6-8 inches in front of your hands.
  • When your chest is about a fist-distance away from the ground, slowly press back up to full plank position.
  • Repeat until you can’t perform your push up with good form.
  • Switch arm positions after each push up so you work both sides equally. 

Now go run!

Keli 🙂

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.