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)