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)
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 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)
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)