pushup circuit – yoga, regular, yoga, twist, yoga, arm raise (do 5 of each of the pushups with minimal rest in between) 20 chops on a bosu ball 20 dips 20 shoulder shrugs 20 pushups with feet on a chair bridge hold with 10 leg extensions (hold your body in a bridge position – butt off the floor and extend your foot from your knee. You will be balancing on your opposite leg, but make sure not to let your butt sag. Alternate legs and do 10 total extensions) 20 crunches on a yoga ball 20 lunges on a bosu ball ab circuit – regular crunches, leg lifts, side to side touches, flutter kicks (flutter your feet about 4 inches off the ground while you are lying on your back), plank, bicycle (do each exercise from 1 minute, for a total of 6 minutes)
Challenge: regular pushups to exhaustion (make sure to keep track of your records)
Warmup: 5 sun salutations 10 hip rotations each directions 20 arm swings (side to side, forward, and backward) 20 trunk twists 20 lunges 20 squats
Warmups need to be active instead of stationary stretching to warm up the muscles, as opposed to stretching tendons. Focus needs to be on warming up the core and the shoulders.
The Workout (“Whoa it’s a Workout): Note: These are designed for a “rather in-shape” male. As a woman, I usually do the same workout but only do half the reps for any kind of pushup exercise, or I do as many as I can with proper form. The following sequence is designed to have minimal rest time in between exercises (i.e., no more than 1 min) unless otherwise noted.
Cool Down: 3 sun salutations Static stretching focusing on arms and twists (some examples include gripping the inside of a doorway while leaning through to stretch the pectoralis muscles, sitting twists, and stretching the triceps)