The Push-Up Daily Challenge

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Ah sorry it was me not reading it properly at the start. Seeing it now I see what you mean, my bad.

 

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at midday:
1x12 diamond pushups (warm-up)
1x13 diamond pushups
1x14 diamond pushups
2x20 decline pushups
2x20 staggered pushups (10 per side)


in the afternoon:
1x10 pushups on knuckles (warm-up)
1x10 decline + archer pushups
2x10 archer pushups
2x24 decline + one arm on a ball pushups (12 per side)

 

Hey guys so because of me getting back to work I haven't had much time to do more walking around for cardio, outside from me needing to eat less, I need to find a good alternative for a cardio session. Any of you guys got any recommendations?

 

i'm not a big fan of cardio , but a good alternative is jumping rope
, very quick, more extreme ( don't overdo it, it's really hard )

 

Okay though I can't do that in my flat, though I can just go outside and do it, so that can be an option.

 

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considering this push-up daily challenge as the title of this thread suggests, you might as well incorporate burpees to your workout. They're real good cardio exercise if you do them continuously in sets.

I recommend this type of burpees brother, entitled the Navy Seals Burpees

 

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Do you also make different versions of pushups like me?
I found a video of different versions of pushups you can try (and I'll try a few of these I didn't know):

pro-tip: I do not recommend the cliffhanger-pushups for beginners because it goes hard into the shoulders and you could damage them. You must have a strong foundation for the chest and arms to do it.
Else, what I do, you can do alternative check out these exercises:

 

one day per week ,during chest day i usually do :
50 classic
power ( 15 x 6)
decline ( 33 x 3)
one armed ( 20 x 2 )

also i use ' close grip ' during triceps day workout

 

#10 reversed looks really painful hahaha

 

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but it isn't that hard, I guarantee be focused on that and you can do it

You can do one armed? Respect! That's the goal I want to reach! What did you do to master it?

 

Thanks will keep that in mind and also do it outside as in a flat.

Though also debating about getting back into Hindu Squats and Hindu Push-ups as well for a cardio like this

 

30/09/2020

Did my W.A.T.C.H protocol with my 1 KG dumbbells to do 1 set of;

1.Alternating Dumbbell Curls (50 goal 60)
2.Alternating Reverse Dumbbell Curls (25 goal 30-60) 3.Alternating Crucifix Dumbbell Curls (25 goal 30) 4.Simultaneous Crucifix Dumbbell Curls(25 goal 30) 5.Standing Dumbbell Pectoral Fly’s (25 goal 30) 6.Alternating Dumbbell Presses (25 goal 30) 7.Alternating Dumbbell Front Raises (25 goal 30)
8.Simultaneous Arm Circles (25 goal 30)
9.Don't know the name of this, just that it was done by Al Treloar's. Where I had to stand fully strait up with my my arms fully reached out over my head in hammer position, to then (with my legs are fully locked straight when doing this) have my upper body bending over to 45 degrees with my dumbbells switching to over hand positiom then to go back up & then my hand position going back to hammer position.
A visual can be seen here on page 7
https://spartantraining.se/wp-content/uploads/2015/08/treloarscience.pdf
(25 goal 30)
10.Standing Rear Delt Flyes head on the bench (25 goal 30)
11.Dumbbell Wrist Circles 1 (Clockwise) (25 goal 30) 12.Dumbbell Wrist Circles 2 (Anti-clockwise) (25 goal 30)
13.Dumbbell Punching Movement (25 goal 30)
14.Dumbbell Good Morning Deadlift (25 goal 30)
15.Dumbbell Shrugs (25 goal 30)
16.Dumbbell Crossovers (25 goal 30)
17.Dumbbell Side Bends (25 goal 30)
18.Simultaneous Dumbbell Back Extensions (25 goal 30)
19.Ski Ski Jumper (25 goal 30)
20.Calf Raises x 3 (20 x 3 = 60 debating weather to make it 30 each)
21.Toe Raises (60 debating to reach 90)
22.Deep Knee Bend On Toes (25 goal 30)
23.Goblet squat (25 goal 30)
24.One Legged Squat (25 goal 30)
25.Straight Legged Sit-Ups (25 goal 30)
26.Leg Raises Hyperextensions (25 goal 30)
27. Hyperestensions (25 goal 30)
28.Push-Ups (24 goal 30 to then work on super setting it with 1 arm assisted push-ups where I use both my hands when going down, to turn put most of the weight on one arm when going up)
29. Over hand Rows (24 goal 30)
30. Underhand Rows (24 goal 30)

 

01/10/2020

Did my W.A.T.C.H protocol with my 1 KG dumbbells to do 1 set of;

1.Alternating Dumbbell Curls (50 goal 60)
2.Alternating Reverse Dumbbell Curls (25 goal 30-60) 3.Alternating Crucifix Dumbbell Curls (25 goal 30) 4.Simultaneous Crucifix Dumbbell Curls(25 goal 30) 5.Standing Dumbbell Pectoral Fly’s (25 goal 30) 6.Alternating Dumbbell Presses (25 goal 30) 7.Alternating Dumbbell Front Raises (25 goal 30)
8.Simultaneous Arm Circles (25 goal 30)
9.Don't know the name of this, just that it was done by Al Treloar's. Where I had to stand fully strait up with my my arms fully reached out over my head in hammer position, to then (with my legs are fully locked straight when doing this) have my upper body bending over to 45 degrees with my dumbbells switching to over hand positiom then to go back up & then my hand position going back to hammer position.
A visual can be seen here on page 7
https://spartantraining.se/wp-content/uploads/2015/08/treloarscience.pdf
(25 goal 30)
10.Standing Rear Delt Flyes head on the bench (25 goal 30)
11.Dumbbell Wrist Circles 1 (Clockwise) (25 goal 30) 12.Dumbbell Wrist Circles 2 (Anti-clockwise) (25 goal 30)
13.Dumbbell Punching Movement (25 goal 30)
14.Dumbbell Good Morning Deadlift (25 goal 30)
15.Dumbbell Shrugs (25 goal 30)
16.Dumbbell Crossovers (25 goal 30)
17.Dumbbell Side Bends (25 goal 30)
18.Simultaneous Dumbbell Back Extensions (25 goal 30)
19.Ski Ski Jumper (25 goal 30)
20.Calf Raises x 3 (20 x 3 = 60 debating weather to make it 30 each)
21.Toe Raises (60 debating to reach 90)
22.Deep Knee Bend On Toes (25 goal 30)
23.Goblet squat (25 goal 30)
24.One Legged Squat (25 goal 30)
25.Straight Legged Sit-Ups (25 goal 30)
26.Leg Raises Hyperextensions (25 goal 30)
27. Hyperestensions (25 goal 30)
28.Push-Ups (24 goal 30 to then work on super setting it with 1 arm assisted push-ups where I use both my hands when going down, to turn put most of the weight on one arm when going up)
29. Over hand Rows (24 goal 30)
30. Underhand Rows (24 goal 30)

 

I don2 on my toes & 13 on my toes as well.

 

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