This week we’re getting strong for Summer with the Strong for Summer 5 Day Workout Challenge. Today is workout #3!
Today we’re going to be looking at push ups, because push ups are an awesome bodyweight workout that you can do anywhere, anytime—no equipment needed.
Take a look at the short video or read the directions below:
Today’s Exercise Focus: Push Ups
I could spend all day talking about all the amazing types of push ups out there, but today we’re going to be focusing on two of my favorites: diamond push ups and reptile push ups.
Diamond push ups
Diamond push ups will really target your triceps and make your entire body super strong.
Start in a push up position with your hands formed in a diamond position with your elbows close to or touching your side. Tighten your abs, glutes and thighs, then lower yourself down so that your chest touches the floor while keeping your elbows as close to your body as possible. Push yourself back up into the starting position and repeat.
Make it easier: Do diamond push ups on your knees.
Increase the difficulty level: do diamond push ups with your feet on an elevated surface.
Reptile push ups
Reptile push ups are a great way to target your upper body and core in one awesome move.
Start in a push up position, with your shoulders directly over your hands. Make sure your entire body is tight. Next, while lowering your chest to the floor, bring one knee toward your elbow on the same side of the body. Push yourself back up and repeat on the opposite side.
Make it easier: Begin in a push up position on your knees, lower down and do a push up, then bring one knee towards your elbow.
For today’s workout, you won’t need any equipment at all—just your own body and a lot of motivation.
Set an interval timer to 18 rounds of 10 and 30 second intervals. You’ll be resting on the :10 ones and going through the following exercises on the :30 ones:
Don’t hold back you guys! You’ve got this.
Since you guys have been so awesome so far, I’m going to announce two winners for the #noexcuses wristbands today if we can get up to 5,000 YouTube subscribers! Just take a photo or video of yourself during or after today’s workout and tag #summerstrong on Twitter or Instagram.
And make sure to subscribe to the 12 Minute Athlete YouTube channel to get all the videos for the challenge.
Did you do today’s #summerstrong workout? Tweet It!