#pushupprogram — Public Fediverse posts

#PushUpProgram Week 4 day 4

Warm up: 3 rounds
- 10 Deadbugs,
- 10 Overhead Deadbugs,
- 10 Prone Ys
- 1' pec MFR e/s

Wake up! 7 rounds
- 5 French presses
- 5 skull crushers

Hold it one more time: 4 rounds
- 20" feet elevated plank (37cm)
- 20" arch hold (was supposed to be 15" but it was easier to make the tabata timer 20-20)

This wraps up the program, I am sure I will revisit and go for more improvements. My shoulders sure appreciate all the accessory work & strengthening!

#PushUp #Fitness #FitnessGoals #GymLife #StrengthTraining #Strength

#PushUpProgram Week 4 day 4

Warm up: 3 rounds
- 10 Deadbugs,
- 10 Overhead Deadbugs,
- 10 Prone Ys
- 1' pec MFR e/s

Wake up! 7 rounds
- 5 French presses
- 5 skull crushers

Hold it one more time: 4 rounds
- 20" feet elevated plank (37cm)
- 20" arch hold (was supposed to be 15" but it was easier to make the tabata timer 20-20)

This wraps up the program, I am sure I will revisit and go for more improvements. My shoulders sure appreciate all the accessory work & strengthening!

#PushUp #Fitness #FitnessGoals #GymLife #StrengthTraining #Strength

This chronically exhausted pigeon finally got around to doing her #PushUpProgram week 4 day 3

Warm up: 3 rounds
- 10 Deadbugs,
- 10 Overhead Deadbugs,
- 10 Prone Ys
- 1min pecs MFR each side

Push it real hard:
a) max set (elevated or banded) push ups (managed 22 elevated on 45cm table, that's 6 more than last week)
b) rest 5 mins
c) 5 EMOM 50% of a) (=11 elevated push ups every min)

Play dead, bug! 3 rounds:
- 20" hollow hold (misread, should have been 30")
- 18 deadbug with dumbbell press (or KB press in my case, 5kg each)

Really happy to see how my (elevated) push ups have improved and the amount I can do has increased.

#PushUp #Fitness #FitnessGoals #GymLife #StrengthTraining #Strength

This chronically exhausted pigeon finally got around to doing her #PushUpProgram week 4 day 3

Warm up: 3 rounds
- 10 Deadbugs,
- 10 Overhead Deadbugs,
- 10 Prone Ys
- 1min pecs MFR each side

Push it real hard:
a) max set (elevated or banded) push ups (managed 22 elevated on 45cm table, that's 6 more than last week)
b) rest 5 mins
c) 5 EMOM 50% of a) (=11 elevated push ups every min)

Play dead, bug! 3 rounds:
- 20" hollow hold (misread, should have been 30")
- 18 deadbug with dumbbell press (or KB press in my case, 5kg each)

Really happy to see how my (elevated) push ups have improved and the amount I can do has increased.

#PushUp #Fitness #FitnessGoals #GymLife #StrengthTraining #Strength

#PushUpProgram Week 4 day 2

Warm up: 3 rounds
- 10 Deadbugs
- 10 Overhead Deadbugs,
- 6 Prone Ys
- 1 min pec MFR

All about the triceps: 6 rounds
- 6 e/s Tricep Kick Backs
- 6 Dumbbell Pull Overs
- 6 Push Up Negatives

Hold that thought: 2 rounds
- 35" Bottom Up Push Up Hold
- 10 transitions hand plank <> elbow plank
- rest as needed

After this, dinner, then going to teach yoga. Might skip some chaturangas today !

#PushUp #Fitness #FitnessGoals #GymLife #StrengthTraining #Strength #Yoga #YogaClass #Chaturanga

#PushUpProgram Week 4 day 2

Warm up: 3 rounds
- 10 Deadbugs
- 10 Overhead Deadbugs,
- 6 Prone Ys
- 1 min pec MFR

All about the triceps: 6 rounds
- 6 e/s Tricep Kick Backs
- 6 Dumbbell Pull Overs
- 6 Push Up Negatives

Hold that thought: 2 rounds
- 35" Bottom Up Push Up Hold
- 10 transitions hand plank <> elbow plank
- rest as needed

After this, dinner, then going to teach yoga. Might skip some chaturangas today !

#PushUp #Fitness #FitnessGoals #GymLife #StrengthTraining #Strength #Yoga #YogaClass #Chaturanga

#PushUpProgram week 4 day 1

Warm up: 3 rounds
- 10 dead bugs
- 10 overhead dead bugs
- 10 prone Ys
- 1' pecs MFR e/s

Push it real hard: 3 rounds
- 35 (!)(elevated/banded) push ups
- 3' rest

Hold it, baby: 3 rounds
- 60" (weighed) plank (hands)
- 60" side plank e/s (supposed to be 45, but I put a tabata timer and dared myself to complete the minute)

Also managed a walk since it cleared up after work ☺️

#PushUp #Fitness #FitnessGoals
#GymLife #Strength #StrengthTraining

#PushUpProgram Week 3 day 4

Warm up: 3 rounds
- 10 Deadbugs,
- 10 Overhead Deadbugs,
- 10 Prone Ys
- 1' pec MFR e/s

Wake up! 6 rounds
- 6 French presses
- 6 skull crushers

Hold it one more time: 3 rounds
- 30" feet elevated plank (37cm)
- 30" arch hold (was supposed to be 20" but it was easier to make the tabata timer 30-20)

Today there was also a nice walk during the hour it was dry, and a 40 minute yoga nidra session.

#PushUp #Fitness #FitnessGoals #GymLife #StrengthTraining #Strength #Walking #YogaNidra

#PushUpProgram week 3 day 3

Warm up: 3 rounds
- 10 Deadbugs,
- 10 Overhead Deadbugs,
- 10 Prone Ys
- 1min pecs MFR each side

Push it real hard:
a) max set (elevated or banded) push ups (managed 16 elevated on 45cm table, that's 2 more than last week)
b) rest 5 mins
c) 5 EMOM 50% of a) (=8 elevated push ups every min)

Play dead, bug! 2 rounds:
- 25" hollow hold (misread, should have been 30")
- 20 deadbug with dumbbell press (or KB press in my case, 5kg each)

The Tabata / EMOM timer really helps with these workouts

#PushUp #Fitness #FitnessGoals #GymLife #StrengthTraining #Strength

#PushUpProgram Week 3 day 2

Warm up: 3 rounds
- 10 Deadbugs
- 10 Overhead Deadbugs,
- 6 Prone Ys
- 1 min pec MFR

All about the triceps: 5 rounds
- 7 e/s Tricep Kick Backs
- 7 Dumbbell Pull Overs
- 7 Push Up Negatives

Hold that thought: 2 rounds
- 25" Bottom Up Push Up Hold
- 10 transitions hand plank <> elbow plank
- rest as needed

After yesterday's pushups, this was 🔥 but done!

#PushUp #Fitness #FitnessGoals #GymLife #StrengthTraining #Strength

#PushUpProgram week 3 day 1

Warm up: 3 rounds
- 10 dead bugs
- 10 overhead dead bugs
- 10 prone Ys
- 1' pecs MFR e/s

Push it real hard: 3 rounds
- 30 (elevated/banded) push ups
- 2' rest

Hold it, baby: 3 rounds
- 60" (weighed) plank (hands)
- 50" side plank e/s

Tomorrow there are push ups in the workout too 😅

#PushUp #Fitness #FitnessGoals #GymLife #Strength #StrengthTraining

#PushUpProgram Week 2 day 4

Warm up: 3 rounds
- 10 Deadbugs,
- 10 Overhead Deadbugs,
- 6 Prone Ys
- 1' pec MFR e/s

Wake up! 5 rounds
- 7 French presses
- 7 skull crushers

Hold it one more time: 3 rounds
- 25" feet elevated plank (37cm)
- 25" arch hold (was supposed to be 20" but it was easier to make the tabata timer 25-15)

And now for some yoga, not feeling the halloween wod vibe today at the gym

#PushUp #Fitness #FitnessGoals #GymLife #StrengthTraining #Strength

#PushUpProgram week 2 day 3

Warm up: 3 rounds
- 10 Deadbugs,
- 10 Overhead Deadbugs,
- 6 Prone Ys
- 1min pecs MFR each side

Push it real hard:
a) max set (elevated or banded) push ups (managed 14 elevated on 45cm table, that's 6 more than last week)
b) rest 5 mins
c) 5 EMOM 50% of a) (=7 elevated push ups every min)

Play dead, bug! 2 rounds:
- 25" hollow hold
- 20 deadbug with dumbbell press (or KB press in my case, 5kg each)

I also started the on boarding for my yoga nidra teacher training, and realised that I don't have a notebook for it! 😲

#PushUp #Fitness #FitnessGoals #GymLife #StrengthTraining #Strength

#PushUpProgram Week 2 day 2

Warm up: 3 rounds
- 10 Deadbugs
- 10 Overhead Deadbugs,
- 6 Prone Ys
- 1 min pec MFR

All about the triceps: 4 rounds
- 8 e/s Tricep Kick Backs
- 8 Dumbbell Pull Overs
- 8 Push Up Negatives

Hold that thought: 2 rounds
- 25" Bottom Up Push Up Hold
- 10 transitions hand plank <> elbow plank
- rest as needed

I really am needing extra exercise with how craptastic work is being, and trying to not get sick on top of that, or at least postpone it for 3 days.

#PushUp #Fitness #FitnessGoals #GymLife #StrengthTraining #Strength

#PushUpProgram week 2 day 1

Warm up: 3 rounds
- 10 dead bugs
- 10 overhead dead bugs
- 6 prone Ys
- 1' pecs MFR e/s

Push it real hard: 3 rounds
- 25 (elevated/banded) push ups
- 2' rest

Hold it, baby: 3 rounds
- 60" (weighed) plank (hands)
- 45" side plank e/s

After a craptastic day (day work / side work) this was needed to reset the mood.

#PushUp #Fitness #FitnessGoals #GymLife #Strength #StrengthTraining

#PushUpProgram Week 1 day 4

Warm up: 3 rounds
- 10 Deadbugs,
- 10 Overhead Deadbugs,
- 6 Prone Ys
- 1' pec MFR e/s

Coffee time! 4 rounds
- 8 French presses
- 8 skull crushers

Hold it one more time: 3 rounds
- 20" feet elevated plank (37cm)
- 20" arch hold

Gotta shape these shoulders!

#PushUp #Fitness #FitnessGoals #GymLife #StrengthTraining #Strength