The Final Four

We are winding down our challenge!  Great job for those hanging in and let’s finish strong!

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):

  • 10 push ups
  • 20 push ups
  • 10 push ups
  • 10 push ups

Variation:

For those of you who are banging out these push ups with ease, here’s a way to increase the intensity.  Go faster.  Be explosive and powerful but controlled.  If you can’t perform these push ups with proper form please drop back to the regular speed.

 Here’s a reminder on form:

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.  

Now go run!

Keli 🙂

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