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 🙂