This particular exercise isn’t for beginners, but if you are a beginner and want to give it a go, by all means, DO IT! I was actually quite surprised I could manage this ab workout considering I was introduced to it while doing a program I found online. I now implement them quite often for this program I am doing and probably will continue to in the future because I feel as though it is a great workout. This exercise will require equipment or if you rather, use the local playground or a tree in the neighborhood you can hang on to. The goal of this exercise is to keep yourself from swinging, you want a neutral position and to be controlled throughout the workout — not ballistic. Like many other exercises, if you want to take it up a notch, you can add weights.
How to perform the movement:
- (Using a pull up bar) – Hang with your knees together and body straight.
- Flex the hips and knees, draw the knees up. Pulling the knees up to one side going above 90 degrees at the hip (avoid swinging)
- Return to starting position and repeat on the opposite side.
- Lower abs
Easier said than done.
Most people assume you have to lift heavy to see results, but what happens is they compromise their form in order to do so.
My tip is straight forward: Don’t lift more than you can handle, gradually increase but don’t compromise the form/technique in order to do it, because otherwise you will suffer a possible injury. It’s best to do increase the load over a period of time than to go in balls deep and hurt yourself in the process.
Typically these circuits wear me thin but today I was able to breeze through them and get them done in a timely manner – I think my muscular endurance is improving or maybe my mind is learning to allow my body to push itself OR it could be that I am just a badass, who knows! LOL
Circuit One: (4 rounds)
- Manmaker: 5 reps, 30 lb
- DB thruster: 5 reps, 30 lb
- Jump squats: 5 reps
Circuit Two: (3 rounds)
- Weighted burpee: 15 reps, 30 lb
- Kettlebell swings: 15 reps, 10 kg
- Medicine ball slams: 15 reps, 10 lb
Circuit Three: (5 rounds)
- Hang clean: 5 reps, 70 lb
- Push press: 5 reps, 70 lb
- Kettlebell snatch: 5 reps, 10 kg
- barbell overhead squat: 5 reps, 45 lb
Yesterday night, I was up to no good smashing pizza and drinking alcohol with peers, and so I figured today’s workout wouldn’t be as efficient because of my choices. I did however, found a way to work around the lack of sleep I had in order to do the load amount and meet my rep requirement and that was to take everything slow. While deadlifts and squats are meant to powerful, I had to really use a slower eccentric movement because going at my normal pace wasn’t going to happen with having alcohol in my body the previous night and not getting much sleep. While I don’t regret making my poor decisions the previous night, I knew I had to deal with the consequences and make the most of my workout no matter what it took because when you make decisions; good or bad, you learn to deal with whatever comes your way the best that you can – that’s what I did. I left the gym later than I normally would but I did the reps and met the load.
- Barbell back squat: 3 x 10, 140 lb
- Goodmorning: 3 x 10-12, 9 lb
- Barbell romanian deadlift: 3 x 10, 190 lb (1 set with the belt)
- Standing calf raise: 3 x 10, 120 lb
- DB lunge: 3 x 10, 50 lb
- Barbell curl: 3 x 10, 55 lb
- Lying triceps extension: 3 x 10, 30 lb
- Hanging leg raises: 3 x 20
Cardio Workout: (4X)
- Body bar squats: 20/30/45 seconds
- kettlebell swings: 20/30/45 seconds, 10 kg
Standard Push ups are fine, but when you want to spice things up:
- Wide grip push up (engages shoulders more)
- Close grip push ups (engages triceps more)
- Clap push up (works on explosiveness and power) – plyometrics
- One leg push up (engages the core more)
- Hand release push up (helps those who want to ease the tension in the joints)
- Spiderman push up (improves hip mobility and engages the core more)
- One arm incline push up (utilizing your chest more in an unbalanced state)
- Decline push up (works the upper chest and shoulders)
- Incline push up (lower chest and triceps more)
- on the knees (modified for those who can’t yet do the standard push up)
- Shoulder tap push up (good for improving balance)
- slow negative push ups
- Pseudo planche (hands pointed toward the feet instead of forward. focuses on shoulders and biceps)
- Corkscrew push up
- Diamond push up (focuses on the triceps)
- medicine ball push ups
- renegade push ups
- kettlebell push ups
Of course there are more, but I listed a reasonable amount. If there is one you would like to add to the list, leave it in the comment section! do you have a favorite push up variation? leave it in he comment box!