Here’s your Push Up Challenge Workout for today:
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):
- 15 push ups
- 15 push ups
- 15 push ups
- 15 push ups
Remember! Slow, steady, controlled and focused.
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.
Now go run!
Keli 🙂