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March 11, 2022

Chest, shoulders, triceps, core and support from the lower body! Push ups are much more than just chest!

This workout is a variety of push ups to challenge the whole body, with variations placing more emphasis on those shoulders, triceps or chest!

Quality over quantity as always! Different  when it’s EMOM when we pushing through with high heart rate and arms always fatigued! 😆

Here’s a few key points to think about whilst performing push ups:

Think of your body as one long line. Quads tight, core braces, shoulders relaxed and neck inline with spine.

As We fatigue, We tend to drop the head so that is something We try to think about! For some of you, it may be reaching the head to the floor before your body comes down or hips too high. Content Creators are always aiming to improve and progressing involves constantly thinking about your alignment and also being aware of your personal ways you perform a movement.

Content Creators are all different and it is important to make this workout YOUR workout too! You can place hands on push up bars if more comfortable for you on the wrists. You can perform incline push ups with hands on a chair throughout to reduce load on upper body. You may prefer to practice regular push ups and perform those instead of the tricep staple. Also your hands might be wider or more narrower than in stance so whatever is more comfortable for you, you rock it!

All you will need for this workout is your mat and a chair!

Supersets with the first exercise being for 45 seconds, then 30 seconds for the second exercise to make each superset!

DECLINE PUSH UP
PUSH UP TO WALK

PIKE PUSH UP
FLOOR PIKE

STAPLE:
TRICEP SLOW
TRICEP PUSH UPS

LEAN PUSH UP
DIVER

X1 LEG PUSH UP TO BALANCE PLANK
SAME LEG DOG TO KNEE TUCK PUSH UP

X1 LEG PUSH UP TO BALANCE PLANK
SAME LEG DOG TO KNEE TUCK PUSH UP

STAPLE:
TRICEP SLOW
TRICEP PUSH UPS

WIDE PUSH UPS
DEADSTOP PUSH UPS

STAGGERED PUSH UP
SAME ARM CLOSE COBRA

STAGGERED PUSH UP
SAME ARM CLOSE COBRA

STAPLE:
TRICEP SLOW
TRICEP PUSH UPS

Abs portion is no specific rest! Simply follow along on the mat!

FINISHER!

33 x DECLINE PUSH UPS
33 x PUSH UPS
33 x INCLINE PUSH UPS
1 x SLOWWWWWW PUSH UP!

So much fun! We knew it was going to be tough by that first superset!

And those push up to plank balance was unsuspectingly difficult when you have a tired arm! 😆

Below is a link to a 5 minute push up workout if you are keen to progress and integrate push up specific practice sessions into your week even once per week.

youtu.be/tWjBnQX3if0

And below is a link to another quick push up workout that has a voice over with guidance and tips for you to do anytime!

youtu.be/N0RPCmtR_6Q

Have fun! Do your best. That’s what the goal is! We do the best and although it’s not always perfect, We roll with it and really enjoyed this!!

Rock that last push up!

Cx

Always ensure you warm up before any workout. Here’s the 5 Min Warm Up Routine: youtu.be/c0VxUFHdYzs

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Here’s today’s optional add-on: youtu.be/kjH0HnC7370

EPIC Endgame Playlist: youtube.com/playlist?list=PLhu1QCKrfgPUj7yv484Qhtm-mLZvilnbL

EPIC Beginner Series: youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH

Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio

Ab Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7

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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.

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