This is the workout for 9/8/2010.

Amazing how many type of push ups can be performed. Also amazing how many people with a big bench do poorly with push ups.

After all the push ups we still had some time to squeeze in a little circuit.

Music: George Clinton. T-Shirt: ROCKY.

Warm Up: Inchworms with only 2 push ups thrown in. Why? Read on. You’ll see! We did the Inchworms for 25 yards followed by Long Walking Lunges for 25 yards.

Next: Push Up Circuit 1. 10 reps each. Doesn’t seem like much but hey it adds up to 80 reps!

  1. Regular Hand Placement
  2. Wide Hand Placement
  3. Waist Hand Placement
  4. Fists Under Chest Hand Placement
  5. Diamond Hand Placement
  6. Cobra
  7. Rotate to ceiling
  8. One hand in front Hand Placement

Next: Push Up Circuit 2. 10 reps each for 2 cycles.

  1. Plyo push up on Med ball
  2. 2 Med Ball Push Ups
  3. Air Ex Pads
  4. Theraball on wall
  5. Discs
  6. Bosu up
  7. Bosu down
  8. Wood balance thingy

Next: The push ups went quicker than I thought so I threw in one cycle of an exercise circuit. We had 10  stations and did 5 burpees between each one. That will keep your heart pumping!

  1. Vertimax laterals
  2. DB inclines
  3. Inverted Rows
  4. Windshield wipers
  5. “L” Sits
  6. Jump rope
  7. Stools
  8. Ab pull ins
  9. On back hand to foot
  10. Squat on Bosu

Next: Core/Abs

  1. Crunches 50
  2. Alternate foot to hand 25 each side
  3. Side crunch foot to hand 25 each side
  4. Leg Raises 50
  5. Side crunch both feet to hands 25 each side
  6. Hip ups 25
  7. Knees to Elbows 25
  8. Reverse Crunch/Hip up combo 25

And the Video:


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