Fun-Filled Friday

I think google is #awesome.  So imagine my surprise when I googled “push up jokes” and found pages of “push up bra jokes” and quite a few funny images of the T-Rex, who can’t do a push up for obvious arm length reasons but only 1 push up joke.  And in full disclosure, it’s a joke about Chuck Norris that only mentions a push up so it might not count.

Here goes…

“Chuck Norris doesn’t do push ups, he pushes the world down…”

Here is Friday’s Push Up Challenge Workout.  Work hard today, young Chuck Norris’.

Warm up 3-5 minutes (walk in place, do jumping jacks, jog up and down the hall)

Perform the following workout 1 time through: (with a 15 second rest in between):

  • 20 push ups (modified or military)
  • 10 push ups (modified, military or t-push up – see below for description)
  • 10 push ups (modified, military or t-push up – see below for description)
  • 8 push ups (modified or military)

Modified Push up 

  • Kneel on a mat or the ground, walk your hands out slightly to the sides of your shoulders
  • Engage your core muscles by trying to bring your belly button toward your spine, then slowly lower your body toward the ground while keeping your neck and spine aligned — no drooping allowed.
  • To keep your neck in proper alignment is to stare at a fixed point about 6-8 inches in front of your hands.
  • When your chest is about a fist-distance away from the ground, slowly press back up to full plank position.
  • Repeat until you can’t perform your push up with good form.

Military

  • Start on your hands and toes, in full plank position, with your hands slightly to the sides of your shoulders.
  • Engage your core muscles by trying to bring your belly button toward your spine, then slowly lower your body toward the ground while keeping your neck and spine aligned — no drooping allowed.
  • To keep your neck in proper alignment is to stare at a fixed point about 6-8 inches in front of your hands.
  • When your chest is about a fist-distance away from the ground, slowly press back up to full plank position.
  • Repeat until you can’t perform your push up with good form.

Note:  Make sure that your body creates a straight line from shoulders to hips in either position.  Do not hitch your hips up to the sky.  

For an added, je nai sai quois here’s that T-Push Up I was referring to up top!

1001-t-pushup-483x300

T-Push Up

  • Start on your hands and toes, in full plank position, with your hands slightly to the sides of your shoulders.
  • Engage your core muscles by trying to bring your belly button toward your spine, then slowly lower your body toward the ground while keeping your neck and spine aligned — no drooping allowed.
  • To keep your neck in proper alignment is to stare at a fixed point about 6-8 inches in front of your hands.
  • When your chest is about a fist-distance away from the ground.
  • As you push back up, lift your right arm straight up and rotate your body to the right until you form a T (or a side cross), balancing on your left hand and the outside of your left foot.
  • Turn back to the top of the pushup position – that’s 1
  • Repeat each push up and alternate turning to the right and left after each push up.  Normally I’m a big fan of saying “a left and a right is 1” but this time you can count each actual push up.

 

Now go run!

Keli 🙂

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