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.