Push Ups!!!

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I am a big believer in doing basic exercises, push ups are definitely one of them. The most I have every done is 70 in 50 seconds! Here is a great article by Men’s Fitness that highlights 3 Ways to improve your push ups.

3 Ways to Improve Your Pushup

Get more out of the pushup than ever before with these quick and easy fixes.

3 Ways to Improve Your Pushup

Pushups are a great upper-body workout, touted for their ability to develop a strong, muscular chest, cannonball shoulders, and arms worthy of recognition. However, there are many other things that pushups do for the body, and falling behind in one area can render pushups ineffective, leading to disappointment and, in more serious cases, injuries. Next time you go to do pushups, keep these issues in mind.

THE ISSUE: Weak Core

THE FIX

Plank

Exercises such as the plank improve core endurance, which are critical for stability during a pushup. The ability to hold that classic pushup position is directly correlated to how long you can hold a plank and is an indicator of overall core strength. A weak core can lead to a “sag” in the lower back that changes the angle of the shoulder joints and how the muscles are being worked. Changing this angle, or positioning, can lead to serious injury and diminished results. Work planks into your routine 1-2 days per week for 3-4 sets of maximum holds.

Check out the Rest of the Article here

 

Men’s Fitness Build a Massive Chest

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DOWNLOAD WORKOUT SHEET

Want to get a massive chest? I think most guys would say yeah! Having a big
cut chest is a sign of strength and power. Men’s Fitness has put together a
solid routine that will help you get a solid chest in six weeks.
Frequency:
Perform Day 1 and Day 2 workout once a week.
Train other muscle groups on other days. Allow 3 days of rest between
workouts. Take two days off from lifting.

Rest between sets as needed.  Personally, I rest  30 seconds to obtain a
leaner result.  For strength and size gain I rest for a minute.
*Note – Day 1’s workout is short you may want to do some extra back work.

Time needed:
30 – 40 minutes

1. Plyo Pushup
Sets: 6
Reps: 6-8
2. Dumbbell Bench Press
Sets: 5
Reps: 8-10

3. Feet – Elevated Pushup
Sets: 4
Reps: 10-12

Day 2
1. Crossover Pushup
Sets: 3
Reps: 20-24

2. Bench Press
Sets: 2
Reps: 20-25

3. Incline Dumbbells
Sets: 2
Reps: 15 – 20

4. 100 Pushups
Do as many sets as needed to get to 100

FITNESSBUILDER 46

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FitnessBuilder Week 10.

Notes: Woke up late today, too much going on, to get in a full hour of muscle building? FitnessBuilder has the answer for you!
The 30 Minute Circuit Workout, will leave you sucking air and feeling sore. I woke up late today and didn’t have time to get in my work out. So I found one that worked for me. FitnessBuilder’s workouts range from 10mins to an hour to however much time you want to workout. Life has a tendency of giving you limitations and it’s good to know that there are options for them.

The 30 Minute Circuit Workout puts you through the loops hitting every muscle group with cardio in between. It’s a great time saver without sacrificing a good hard workout.

Workout Time:
34 min 10 sec

30 Minute Circuit, Workout 1

Run / Back Squat | Barbell / Reciprocal Incline Press / Seated Close Row | Cables:
Overhead Press / Bicycle Crunch / Run / Anterior Lateral Step Up / Upright Row / Wide Grip Pulldown / Push Up to T / Sit Up / Run / Lunge / Reciprocal Bent Over Row / Military Press / Decline Push Up / Russian Twist / Bodyweight

Exercise of the Day: Push Up to T chest exercise. Another version of a push up that is enhanced to build muscle, great body weight exercise.

FitnessBuilder Push Up to T

FitnessBuilder Push Up to T

FITNESSBUILDER DAY 38

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FitnessBuilder Week 8.

Notes: I wanted to burn some fat so for the next two days I will be doing  FB’s Boost the Burn workouts. Boost the Burn is circuit training, which burns 30% more fat
than a regular workout.

Workout Time: 40mins


Boost the Burn, Workout 1

Toe Taps / Alternating Swing / Side Lunge / Self Row / Side to Side / Moving Ball Push Up / Step Up / Push Press /
Mountain Climber / Traveling Overhead Press

Exercise of the Day: Moving Ball Push Up chest exercise. FB is always challenging me with new unexpected ways to standard exercises.
One piece of advice get a medicine ball.

FitnessBuilder Moving Ball Push Up

FitnessBuilder Moving Ball Push Up

FITNESSBUILDER DAY 31

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FitnessBuilder week 7.

It’s amazing how fast the weeks have gone by. I have been working out for a solid month and a half and getting results. Since I started working out with FitnessBuilder I have lost a total of 8 lbs, my cardio, stamina and strength have improved. Now my next challenge is my diet. Working out is crucial to losing weight but diet plays a huge role in the get fit equation. This week I will be blogging about what I am eating.  Click here to read about how much sugar should be in your daily diet.

This week I am doing core workouts and some body building FB style.

Check out today’s exercise and routine.

Workout Time: 35 min 53 sec

Crunchless Core, Workout 1
Back Squat / Bent Over Row / Push Up / Dips / Corkscrew / One Leg Front Bridge

Exercise of the Day: Push Up (Medicine Ball).
If you don’t have a medicine ball get one it can help liven up your routine and put a twist on traditional exercises.

FitnessBuilder Push Up ( Medicine Ball )

FitnessBuilder Push Up ( Medicine Ball )

WARNING: All information on this site provided is of a general nature and is furnished only for educational/entertainment purposes only. No information is to be taken as medical or other health advice pertaining to any individual specific health or medical condition. You agree that use of this information is at your own risk.