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 🙂