Let’s continue our challenge, shall we? Dig deep, ’cause we’re adding on.
Warm up 3-5 minutes (walk in place, do jumping jacks, jog up and down the hall)
Perform the following workout 1 time through: (with a 15 second rest in between):
- 10 push ups
- 15 push ups
- 10 push ups
- 15 push ups
Here’s a reminder on form:
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.
Variation: Try a “walking” push up if you need an extra challenge.
Walking Push Up
- 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.
- Begin by bringing your right hand and right foot out to the side and then drop down into a push-up until your chest is just off the ground.
- Press back up as you bring your left hand and left foot over so your hands are again under your shoulder
- Repeat doing half the reps going to the right then half the reps going back to the left
Now go run!
Keli 🙂
