Category: fitness

Do each variation to failure, and rest with a V-sit hold in between until you are ready for the next exercise.

1. Upper chest: knee push away OR  prowler push away OR decline pushup
2. Middle chest: standard pushup OR archer pushup
3. Lower chest: incline pushup OR planch pushup OR hindu pushup
4. Adduction: twisting pushup OR banded crossover pushup
5. Explosive: knee plyo pushup OR plyo hand release pushup

Rest 3-5 mins, then repeat 1-2 times more.

 

DOs:

• sleeping
• regular exercise
• intermittent fasting (20:4)
• raw vegetables

DON’Ts:

• sugar
• iron supplements
• vegetable oils (corn, soy, …)
• frequent meals
• overtraining
• cortisol
• trans fats
• GMO

1. 20 side to side jump squats
2. 20 sumo walks
3. 10 curtsy lunges (each leg)
4. 12 box jumps
5. 20 alternating toe taps (use a bench or box)
6. 10 assisted pistol squats (each leg)
7. 20 calf raises
8. 5 back and forth lunges (each leg)

This is 1 round, do 4 total.

30 secs work, 15 secs rest

1. pushup with shoulder tap

2. side lunges with squat

3. mountain climber

4. kick ups

5. burpees (w/o pushup)

Rest 1 minute, and do 3 rounds.

 

30 secs on, 30 secs off. Do 10-20 rounds for a 10-20 min workout

 

<60 secs: Increase endurance, burn more calories

1-2 mins: Building more muscle, and some endurance benefits

2-3 mins: Building more muscle and strength

3-5 mins: Pure strength and power purposes

Compound movements may be better with 1-2 mins rest, while isolation exercises with 45-90 sec rest.

Incorporate all rest intervals, because their benefits transfer across.

Use a pair of dumbbells.

1. 6 split jerks, 10 skier swings
2. 12 split jerks, 20 skier swings
3. 18 split jerks, 30 skier swings

Time yourself, how long it takes, rest the same amount of time. Repeat 2 more times.