You are about to partake on a fitness challenge I like to call Pushup Pyramid.
This Pushup Pyramid (or "pressup" as they call it in England) workout is a quick and efficient way to blast your chest in 15 to 20 minutes. I do it at home, in the kitchen, the living room, before lunch - whenever. It has been part of my routine for the past 11 years! This is a great thing to do every other day or every third day. It is best to preform it 2-3 times per week. You want to remember to give the muscles in your chest a little time to rest and recover. Okay, lets begin.
Get comfortable, take a few deep breaths and clear your mind. Before you start, set a specific intention or expectation for what you plan to get out of this work out. Now put on your favorite play list and turn it up really loud!
I assume everyone know the basic pushup form but will explain it in detail the best I can:
-Hands are placed directly under your shoulders
-Neck, spine and legs should be in as straight a line as possible - no sagging or raised butt
-Keep your belly pulled in to your spine creating support for your lower back and core
-Keep your elbows in close to your ribs upon lowering yourself
-Let your breath flow in and out - steady and controlled
-Inhale on the way down and give a big exhale as you push yourself up back to the plank position
-Repeat
Tip: It works best if you keep the same push up position for the entire work out. (ie. do not switch between wide grip, diamond, claps, T-push ups, etc.) Blast away.
-Hands are placed directly under your shoulders
-Neck, spine and legs should be in as straight a line as possible - no sagging or raised butt
-Keep your belly pulled in to your spine creating support for your lower back and core
-Keep your elbows in close to your ribs upon lowering yourself
-Let your breath flow in and out - steady and controlled
-Inhale on the way down and give a big exhale as you push yourself up back to the plank position
-Repeat
Tip: It works best if you keep the same push up position for the entire work out. (ie. do not switch between wide grip, diamond, claps, T-push ups, etc.) Blast away.
Now the fun begins!
For the advanced fitness enthusiast, start here:
Get down into your pushup position.
1) 20 push ups
Immediately stand up and do 45 seconds of jumping jacks (or) 30 seconds of jumping jacks with 15 seconds of rest.
2) 19 push ups
Immediately stand up and do 45 seconds of jumping jacks (or) 30 seconds of jumping jacks with 15 seconds of rest.
3) 18 push ups
Immediately stand up and do 45 seconds of jumping jacks (or) 30 seconds of jumping jacks with 15 seconds of rest.
4) 17 push ups
Immediately stand up and do 45 seconds of jumping jacks (or) 30 seconds of jumping jacks with 15 seconds of rest.
5) 16 push ups
Immediately stand up and do 45 seconds of jumping jacks (or) 30 seconds of jumping jacks with 15 seconds of rest.
For new fitness enthusiasts, start here:
6) 15 push ups
Immediately stand up and do 45 seconds of jumping jacks (or) 30 seconds of jumping jacks with 15 seconds of rest.7) 14 push ups
Immediately stand up and do 45 seconds of jumping jacks (or) 30 seconds of jumping jacks with 15 seconds of rest.
8) 13 push ups
Immediately stand up and do 45 seconds of jumping jacks (or) 30 seconds of jumping jacks with 15 seconds of rest.
8) 13 push ups
Immediately stand up and do 45 seconds of jumping jacks (or) 30 seconds of jumping jacks with 15 seconds of rest.
...continue on doing 12, 11, 10, 9, 8 and so on until you reach 1 push up. Remember to keep the jumping jacks in between. This will get your heart rate up, nuke stored body fat and also help move the blood around in the body helping speed up recovery so you will be able to crush your next set up push ups.
BONUS!!! Admittedly, this is my favorite set. This is the set where you blast through stubborn plateaus. When you are done with the Pushup Pyramid get down and ready to dominate the bonus round. This is how to preform it - it is easy! Simply do as many push ups in a row as you can until you literally cannot push yourself up off the ground. When you are finished with the bonus round you should have to roll over and sit up because your arms will not let you press yourself up.
Let me know in the comment section below how this workout worked for you. How did it feel? Was it difficult? Was it easy? Have you ever done something like this? Would you be interested in trying out more of my workouts?
BONUS!!! Admittedly, this is my favorite set. This is the set where you blast through stubborn plateaus. When you are done with the Pushup Pyramid get down and ready to dominate the bonus round. This is how to preform it - it is easy! Simply do as many push ups in a row as you can until you literally cannot push yourself up off the ground. When you are finished with the bonus round you should have to roll over and sit up because your arms will not let you press yourself up.
Let me know in the comment section below how this workout worked for you. How did it feel? Was it difficult? Was it easy? Have you ever done something like this? Would you be interested in trying out more of my workouts?
