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No gym membership? No equipment? And short on time? No Problem!
David Morin here from Blue Star Nutraceuticals and today I’m running you through a quick, yet brutally effective bodyweight workout challenge using a training style I call “The Gauntlet” with 3 advanced push-up variations.
Best part about it – is you can do this without any equipment so whether you’re at home, on the road, or on vacation, you can still blast through this workout and continue building the body you desire and deserve.
Ready to see why the push-up is one of the best exercises you can perform for shredded muscle gains?
This is Push-up Punishment No Gym Workout Let’s get to it!
For this workout, you’ll perform 3 push-up variations in a gauntlet training style.
What this means, is you’ll perform 10 reps of each of the 3 push-up variations back-to-back at the top of each minute – then have the remainder of the minute to rest and catch your breath.
This means if you complete 10 reps of all 3 push-up variations within 40 seconds, you will have 20 seconds to rest before starting again.
The goal is to run the gauntlet and go for as many minutes as possible with this workout.
If you make it 5 minutes – you’ve achieved novice status.
10 minutes – you’ve moved up to intermediate.
15 minutes and over – pat yourself on the back you’re a push-up pro!
As always the workout is listed for you in the description below.
Now let’s quit squabbling and get to it!
Exercise #1: Archer Push-ups
Setup in a push-up position with your hands spread wide, outside shoulder width and pointing slightly out from your body. Lower under control down to your right side, then press yourself back up to the centre, then lower under control down to your left side and repeat alternating side to side for the set number of reps or time duration.
Exercise #2: Diamond Push-ups
Setup in push-up position – body straight like a board. Place your hands in a diamond shape under your chest and perform push ups focusing on using your triceps rather than your chest. Extend to full lockout at the top and squeeze your triceps, then lower slowly under control and repeat.
Exercise #3: Bird-Dog Push-ups
Setup in a regular push-up position. Lower under control then push back up to the top – as you get to the top of the push-up, extend your right arm straight out above your head and your left leg straight out behind you at the same time. Lower back down to perform a push-up then repeat with the alternate arm and leg. Repeat, alternating side to side for the given number of reps or time duration.
Still with me? Congratulations you made it through the push-up punishment!
If you’re feeling brave – share the time you lasted through the gauntlet in the comments below.
Now you know how to get a serious muscle building – pump inducing workout in a short amount of time by taking a classic staple exercise and adding a some variation and intensity to the mix!
Add this challenge into your regular routine once every couple weeks to test your progress in your strength and endurance and prevent you from stalling on a dreaded muscle building plateau.
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