10 lunges each leg 10 squats 20 calf raises each leg 20 supermans 10 bird-dogs each side 20 spiderman pushups plank for 30 sec (during that time raise each leg 5 times during the 30 sec) 10 inchworms with a twist pushup at the bottom side plank for 30 sec each side (during that time raise your upper leg about 6 inches, do that 5 times during the 30 sec) 10 yoga pushups 20 bridges (hold the last one for 30 seconds) 20 pikes on a yoga ball 10 circles with a medicine ball each side wall sit for 45 sec (make sure that your knees are at 90 degrees) 20 side to sides with a medicine ball 10 pushups with a twist
This workout contains a variety of pushups so make sure to warm up your arms, shoulders, and chest muscles. Also, don’t forget to stretch these same muscles after your workout.
The workout – “Power Pushups” ** take at least 1 min rest between pushup sets ** the number of pushups are designed for a male. As a female, half the number of pushups is a good challenge for me.
plank (45 sec) side plank (45 sec each side) 20 pikes on a yoga ball 20 pushups with a twist 20 plank pushups (10 pushups leading with each hand) 20 spiderman pushups 10 stationary inchworms with a pushup and a twist at the bottom (instead of the normal plank position at the bottom of the inchworm, do a pushup with a twist before walking your hands back toward your feet) 20 bird-dogs 20 pikes on a yoga ball 10 leaning planks on a bosu ball (invert the bosu so the flat side is facing upward. Grab the sides and assume a straight-arm plank position. Lean to the left so that your weight is primarily on your left side, roll back to center and then roll to the right and back to center. Repeat 10 times slowly.) 20 side tricep pushups (10 each side) 20 triangle/diamond pushups 20 pushups with an arm raise (10 with each hand) 6 min abs (pick 6 ab exercises and do each one for one minute with no rest in between)
** Pushup challenge: Regular pushups to exhaustion. Remember to keep track of your progress!
This workout has a bit of everything. It has some exercises using a medicine ball. If you don’t have access to a medicine ball or a weight, a jug filled with water will work just fine!
Workout – Variety Pack: 20 rowboats (this is normal yoga “boat pose” with bent knees except move your knees toward your chest while you move your chest toward your knees. This is the same motion as if you were on a rowing machine. Your feet never touch the ground.)
20 side to side crunches with a medicine ball 14 spiderman pushups plank (x2 for 45 sec each; rest between sets) side plank (x2 for 45 sec each side; rest between sets) 20 shoulder dips 20 shoulder shrugs 20 bridges 20 step ups with a leg extension (Step up a stair or into a doorway. When you have stepped all the way up with one foot, extend your opposite leg backward approximately 6-10 inches while flexing your glutes. Step back down and step up with your opposite leg. This exercise is meant to get your glutes firing independently so that you can strengthen each side.)
20 high side plank switches (Start in a high plank position and rotate into a high side plank. Rotate back to a high plank position and repeat on the other side.)
30 side leg lifts each side (10 each of your foot parallel to the floor, toes pointed toward the ground, and toes pointed toward the ceiling) 10 yoga pushups 10 side tricep pushups (each side) 10 circles with a medicine ball (each direction, with a squat) 20 pikes on a yoga ball 10 circles with a medicine ball while standing on a bosu ball (each direction, with a squat) 10 elbow to knee twist while standing on a bosu ball (each side)
Don’t worry if you don’t have a bosu ball. All the exercises in this workout can be done without one, but the bosu adds an extra challenge in balance. Balance is an important aspect of any strength regime because it works the small connecting muscles that are especially ignored during traditional weight machine workouts. Small connective muscles and ligaments help distribute forces during exercise that would otherwise be absorbed by large muscle groups, possibly overloading them and causing injury.
Don’t forget the active warmup!
The Workout – Bosu Fun: ** Note: I will include links to videos when the exercises are new, otherwise see previous posts if you’re just jumping in and need some guidance.
15 regular pushups 20 regular crunches 12 spiderman pushups 20 crunches on the bosu ball 20 pushups on the bosu ball (do this with the ball-side facing the floor) 12 stationary inchworms 10 side to side planks on the bosu ball (take the same pushup position as above and shift the weight in your upper body from hand to hand to get a rocking motion – do this 10 times to each side) 20 dips 20 shoulder shrugs 30 sec plank with leg lifts (do 4 leg lifts for each leg – lift about 6 inches off the ground toward the ceiling) 30 sec side plank with leg lifts (each side – do 6 leg lifts for each leg, again about 6 inches upward from the floor) 10 arm circles while standing on the bosu ball (each side – include the squat) 20 situps with a medicine ball throw (I do these without someone holding my feet and my partner is standing up) 20 plank pushups (10 times pushing up with each hand) 20 side to side crunches with a medicine ball (I do these with my feet on the floor, but if you want a bit extra, go ahead and pick them up) Circle touches while standing on the bosu ball (couldn’t find a good video so here’s my explanation – Stand on the bosu with the flat side on the floor. Place 1 object each at 9, 10:30, 12, 1:30, and 3 o’clock about 5 inches from the edge of the bosu. Balance on one foot. Do a mini squat with your opposite leg back for balance, reaching toward the object at 9 – actually touching it is just a bonus. Come back to a standing position. Repeat for the other objects and then work your way back to the beginning for a total of 9 squats. Switch legs and repeat. Good luck holding your balance. The first time you try this you may want to do it without the bosu ball! This is a great exercise for balance and building ankle strength which is essential to any running activity, especially ultimate frisbee.) 10 chops while standing on the bosu ball (with a medicine ball) 10 backwards leg extensions while standing on the bosu ball (balance on one leg, extend the opposite leg backwards about 6 inches while clenching the glute)
Don’t forget to cool down and stretch. Focus on stretching those leg muscles and hip flexors!
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)