Whole Body Workout Featuring The Push Up Challenge

18th workout of the year, 2/12/2011.

Music: Van Halen and Black Sabbath. T-Shirt: B.Merrell’s.

Apparently the recent workouts have been hitting all the right spots…meaning the workouts have been leaving some memories. This week “memories” in the arms for some of us and the legs in others.

Today was going to be Chair and Plate Part 3 until I read a recent blog post by Coach Joe Hashey at Synergy Athletics. Joe has some great info and inspired the I Was Lunged To Death workout last year.

This morning I was feeling a little complacent about how great the workouts were coming along. You know all of our workouts are a challenge and they are getting tougher.  I read Joe’s recent Push Up Challenge I thought it would be something to try out at least once. Meaning if it wasn’t hard enough we wouldn’t do it again…or I’d just add more stuff to it. I mean the challenge was less than 50 push ups. How hard could it be? Besides it looked tame on paper.

Boy was I wrong!

But First: Medicine Ball Core/Abs, 9 Balls, various weights

1. Sit Up with Twist, 5 reps each ball
2. Leg Raises with Arms Extended, 10 reps each ball
3. “V” Sit Ups, 10 reps each ball

Second: The Push Up Challenge

I’m telling ya…this is tough!!

My shoulders felt “goofy” right after it was over.

The next day…shoulder, lats and abs…sore.

Minute 1 – 1 push up every 5 seconds
Minute 2 – 1 push up every 10 seconds
Minute 3 – 1 push up every 15 seconds
Minute 4 – 1 push up every 20 seconds
Minute 5 – 1 push up every 15 seconds
Minute 6 – 1 push up every 10 seconds
Minute 7 – 1 push up every 5 seconds

Third: Time to give the upper body a break…since it feels broken!

Single Leg Squats, Figure 4 Style, 25 Each Leg

Single Leg Squats, Holding A Knee, 25 Each Leg

Fourth: Upper body is still in recovery…

2 more versions of Single Leg Squats

With 9 Medicine Balls. 5 Reps each leg with each ball.

Ball Held in Front

Ball Overhead

Fifth: The Push Up Challenge Modified

We still had a few minutes so why not do the push up challenge again.

Just with one slight modification. We used a chair and did incline push ups.

Minute 1 – 1 push up every 5 seconds
Minute 2 – 1 push up every 10 seconds
Minute 3 – 1 push up every 15 seconds
Minute 4 – 1 push up every 20 seconds
Minute 5 – 1 push up every 15 seconds
Minute 6 – 1 push up every 10 seconds
Minute 7 – 1 push up every 5 seconds

It was tough but not as hard as the original.

I’m thinking maybe next time we do it with our feet on a chair…hmmm.

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