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*** QUOTE OF THE DAY ***
Don’t limit your challenges , challenge your limits!
-unknown
*** WHAT YOU WILL NEED ***
– Light dumbbells (optional – preferably 10 lbs and under)
– Plenty of Water
– Mat
– Towel (recommended)
EXERCISE BREAKDOWN: —————————————————————
On screen in the video at all times once the workout begins and listed below: (My pushup numbers are to the right of each exercise)
WARM UP:
1. JOG IN PLACE
2. JUMPING JACKS
3. HEISMANS
4. S2S SKI SQUATS
5. S2S ARM SHUFFLES
SET 1
1. STANDARD PUSHUPS – 35
2. PUSHUP JACKS – 18
3. SQUAT PUSHUPS – 12
4. SUPINE PUSHUPS – 15
5. FLEX FORCE BICEP CURLS – 26
6. NEGATIVE PUSHUPS – 9
7. MUY TAI PUSHUPS – 13
8. PUSH UP WITH SHOULDER TAP – 15
TOTAL FOR SET 1 = 143
SET 2
1. POWER PUSHUPS – 14
2. HINDU PUSHUPS – 11
3. 1 INCH PUSHUPS – EVERY 2 = 1 PUSHUP = 35
4. IN & OUTS JUMPS WITH A PUSHUP – 11
5. PUSH UPS ON KNEES – 26
6. PIKE PUSHUPS – 20
7. SUMO PUSHUPS – 14
8. TRICEP PRESS UPS – 20
TOTAL FOR SET 2 = 151
SET 3
1. SCATTERED PUSHUPS – 27
2. CORKSCREW PUSHUPS – 18
3. KNEE DRIVE PUSHUPS – 12
4. LEFT SIDE PUSHUPS – 21
5. RIGHT SIDE PUSHUPS – 20
6. POP UPS – 13
7. DIAMOND PUSHUPS – 16
8. MR. MIYAGI PUSHUPS – 16
TOTAL FOR SET 3 = 143
SET 4
1. FALLING FURY PUSHUP (RICOCHET PUSHUPS) – 19
2. BALANCE PUSHUPS – 15
3. DIVE BOMBERS – 8
4. DOUBLE PUNCH PUSHUPS – 13
5. KNEE PUSHUPS – 19
6. CHEST TAP PUSHUPS – 19
7. TRICEP BALL KNEE PUSHUPS – 14
8. SWIMMER PUSHUP – 14
TOTAL FOR SET 4 = 102
SET 5
1. HOMING MISSLE STRIKES – 8
2. PLYO PUSHUPS – 8
3. HANDSTAND KICK OUT PLANK WITH PUSHUPS – 6
4. PLANK WITH INWARD CURL (TARZANS) – 12
5. PUSH UP HOLDS – 12
6. WALKDOWN PUSHUPS X4 – 16
7. 1 LEGGED V UP PUSHUPS – 14
8. PUSH UPS 4X TO SUPERMAN HOLDS – 18
TOTAL FOR SET 5 = 94
SET 6
1. SUPERMAN PUSHUP – 19
2. LOW LEG KICK THROUGH PUSHUP – 10
3. CYCLONE PUSHUPS – 11
4. ROLLING PUSHUPS – 15
5. AEROLEAN PUSH UPS – 15
6. 1 ARM SURVIVOR PUSH – 8
7. LIZARD HOPS – 17
8. SPLIT BURPEES WITH 2 PUSHUPS – 15
TOTAL FOR SET 6 = 110
SET 7
1. WEIGHTED SQUAT PUSHUP COMBO – 4
2. TRI FORCE OF POWER PUSHUPS – 17
3. LEFT STABILZER PUSHUPS – 21
4. RIGHT STABILIZER PUSHUPS – 20
5. 1 INCH HELL DRILLERS – EVERY 2 = 1 PUSHUP 40
6. RENEGADE ROWS – 10
7. WOLVERINE PUSHUPS – 9
8. KNEE PUSHUPS WITH FRONT RAISES – 8
TOTAL FOR SET 7 = 115
SET 8
1. FULL FIGHTER KNUCKLE PUSH UPS – 10
2. PRIMAL PUSHUPS – 14
3. TURNING PUSHUPS – 18
4. ON KNEE PUSH – 15
5. L SIDE EXTENSION – 16
6. R SIDE EXTENSION PUSHUPS – 15
7. REPTILE SLIDERS – 17
8. KNUCKLE PUSHUPS – 16
TOTAL = 121
SET 9 BONUS ROUND
1. HAND STAND PUSHUPS – 32
2. INWARD KNUCKLE PUSHUPS – 20
3. CLAP PUSHUPS – 17
4. FOREARM PUSHUPS – 14
5. 1 DUMBBELL PUSHUPS – 18
6. POWERED PUSHUPS – 16
7. WIDE KNEE PUSHUPS – 20
8. STANDARD OR KNEE PUSHUPS (LAST CHANCE) – 20
TOTAL = 157 COMBINED TOTAL = 1,136
COOL DOWN / STRETCH
My video available here – https://youtu.be/JUcbmN34cgU
————————————————————————————————————
TIMER LAYOUT EXPLANATION – FOR WORKOUTS WITH TIMERS
LARGE TIMER – TIME LEFT FOR CURRENT EXERCISE
SMALL TOP LEFT – AMOUNT OF TIME LEFT FOR THE WHOLE WORKOUT
TOP SMALL CENTER NUMBERS – 1.1 – MEANS FIRST EXERCISE OF SET 1 (1.2 WOULD MEAN 1ST SET / 2ND EXERCISE)
THE /9 MEANS THERE IS 9 SETS ( /8 MEANS THERE IS 8 SETS)
TOP RIGHT SMALL TIMER – TIME THAT HAS PASSED SO FAR IN WORKOUT.
LEFT SIDE BELOW TIMERS – ESTIMATED CALORIES BURNED FOR THIS WORKOUT
BASED ON TIME , GENDER, ACTIVITY AND WEIGHT (LOWEST AND HIGHEST AVERAGES)
VIDEO PREVIEW BOX – SHOWS 20 TO 30 SECONDS AHEAD OF TIME
TO WHAT THE UPCOMING EXERCISE IS
BELOW VIDEO IS ALL THE EXERCISES LISTED BY #
FOR THE WORKOUT
————————————————————————————————————
Always speak to your primary care physician before beginning any workout regimen. Take breaks as needed and stay hydrated throughout your workout.
Future Gladiator by Kevin MacLeod is licensed under a Creative Commons Attribution license (https://creativecommons.org/licenses/by/4.0/)
Source: http://incompetech.com/music/royalty-free/index.html?isrc=USUAN1200051
Artist: http://incompetech.com/
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Itro & Kontinuum – Alive [NCS Release]
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