A push up workout, simply put, KICKS ASS! That really sums up how good the basic push up is to overall upper body conditioning. It’s no wonder why most of the physical training done by military personnel is keyed around the push up. You can literally do a push up workout anywhere. In the mud, in the jungle, in your bedroom, in the park, anywhere.
I love push ups. You can get such a great workout just with pushups alone. Don’t let the lowly push up fool you. If you perform push ups consistently, you will get some really nice chest, shoulder and tricep development. Not only that but all the stabilizer muscles like your back, legs and abs will get a good workout as well.
Although the pushup is great on its own, I think a push up workout isn’t complete unless you add a few other exercises in the mix. Nothing fancy, just some basic bodyweight exercises that will complement the development you’ll get from your push up workout. I call this kind of workout…
Push up Workout Plus
Wanna know what’s awesome about this workout. It’s a great bodyweight workout that requires no equipment to do, except a little bit of space. Not only that, but you can expect to gain a good amount of muscle, stamina and muscle definition from this workout.
The push up workout is no cake walk at the highest of intensity levels. If you follow it at high intensity and really push yourself, it’s gonna hurt, shoot it may even put you on the floor. But it’s also very versatile and you can make it fit your fitness level. So whether you’re a beginner or an advanced trainer, you can adjust it to your level and it’ll grow with you.
Let’s get to it then.
The Push Up Workout Plus
OVERVIEW:
To build strength, stamina, and muscle definition.
Standard push ups done with hands flat on the ground and shoulder width apart, body is straight, and feet are together.
2. Wall or Air Touches (Bodypart worked: Calves)
Using only your calves, jump straight up with your arms extended overhead as high as you can, as fast as you can. *You can do this exercise in front of a high wall and try to touch as high as you can on the wall.
3. Wide Push ups (Bodypart worked: Shoulders)
Push ups done with hands flat on the ground and one or two hand widths wider than shoulder width apart, body is straight, and feet are together.
4. Modified Leg Raise (Bodypart worked: Abdominals)
Standard leg raises on the floor. Laying on your back, body straight, hands beside you or under your butt. Raise your slightly bent legs off the floor until your feet are pointing straight up in the air. Lower your legs until just before they touch the floor. Immediately raise your legs to the vertical position. Repeat.
5. Finger Push ups (Bodypart worked: Chest)
Standard push ups done with finger tips on the ground and shoulder width apart, body is straight, and feet are together.
6. Squat Jumps (Bodypart worked: Legs)
With your feet should width apart, and arms bent at your sides, squat down into a seated (squat) position, thighs parallel to the ground, head up and back straight. Immediately and explosively jump straight up. Use your arms to help you leap as high as you can. Return to the seated parallel squat position. Repeat.
7. Knuckle Push ups (Bodypart worked: Chest)
Standard push ups done with hands in a fist and knuckles on the ground and shoulder width apart, body is straight, and feet are together.
8. Floor Knee Ins (Bodypart worked: Abdominals)
Sit on the floor with your legs out in front of you, knees slightly bent. Lean back 45 degrees and brace yourself with your arms. Raise you legs just off the ground and bring your knees into your chest. Slowly return you feet to the extended position out in front of you, just off the ground. Bring your knees into your chest again and repeat.
9. Diamond Push ups (Bodypart worked: Chest)
Standard push ups done with hands flat on the ground, forming a diamond with your forefingers and thumbs under your chest, body is straight, and feet are together.
10. Door Frame Row (Bodypart worked: Back)
Find a door frame or pole and stand with your toes right up against the pole or door frame. Grab the door at near the middle of your body. Bend your knees and lean back so that your arm is parallel to the floor. Now pull your body forward until your knees come close to the door frame or pole. Extend your arm again and repeat the movement. *Perform 30 seconds with one arm, then alternate and do 30 seconds with the other arm.
NOTES:
The above exercises are performed one after the other in a circuit training workout.
Below are suggested exercise duration and intensity levels. Depending on your level of fitness, adjust the level to provide the challenge you desire. Vary the exercise duration, the rest period and/or the number of circuits.
Intensity Level 1: Perform each exercise for 30 seconds. Rest for 60 seconds. Repeat the circuit 3X.
Intensity Level 2: Perform each exercise for 30 seconds. Rest for 45 seconds. Repeat the circuit 3X.
Intensity Level 3: Perform each exercise for 30 seconds. Rest for 30 seconds. Repeat the circuit 3X.
Intensity Level 4: Perform each exercise for 30 seconds. Rest for 15 seconds. Repeat the circuit 3X.
TRAINING DAYS:
One day on. One to two days off. Repeat.
Final Thoughts
You can do this push up workout. You can vary the intensity to whatever fitness level you’re at, and no matter what fitness level your at, this workout will kick your ass if you put enough intensity into it. It’s kicked my ass and left me on the floor on more than one occasion.
You just can’t argue that military personnel are some of the fittest and toughest hombres around. If a push up workout routine is good enough for them, I say a push up workout is good enough for you and I.
*If you have any questions about this Push Up Workout, please feel free to contact me and I'll be glad to answer your questions.
