Plenty of push ups today! I think this workout will demonstrate just how much progress you have made with your upper body strength! Triceps, shoulders, chest, core! This push workout is a lot of fun!

For this calisthenics workout, it is important to warm up your full work including the lower body, shoulders and wrists.

We have so many variations to work through so no chance of getting bored!

Challenge yourself to perform each rep as best you possibly can!

There will be certain variations you find easier than others!

For this upper body workout, you will need your mat and a yoga block/thick book for only one of the variations however this id not essential as you can keep both hands on mat!

The timer will be on for 20 seconds of work per set with 20 seconds rest in between! We will perform each variation of push ups for 2 sets!

There is a staple in today’s workout as you know I love the benefits of repetition and a staple allows for this but is spread throughout the workout! Every 5th set will be standard push ups for one set!

CLAPPING PUSH UPS
TYPEWRITER PUSH UPS
Staple: STANDARD PUSH UPS
KNEELING TO PUSH UP
SKULLCRUSHER
Staple: STANDARD PUSH UPS
PIKE
360° PUSH UPS
Staple: STANDARD PUSH UPS
SINGLE LEG DOG TO TUCK PUSH UP
X1 SLOW PUSH UP
Staple: STANDARD PUSH UPS
1 1/2 REP PUSH UPS
DEADSTOP TRICEP PUSH UPS
Staple: STANDARD PUSH UPS
DIAMOND PUSH UPS
TRICEP PUSH UPS
Staple: STANDARD PUSH UPS
STAGGERED PUSH UP
SINGLE ARM PLANK LADDER
Staple: STANDARD PUSH UPS
SUPERMAN TO DEADSTOP X PUSH UP
CROUCH TO PUSH UP
Staple: STANDARD PUSH UPS
UNEVEN PUSH UP
DIVER
Staple: STANDARD PUSH UPS

Finisher:

COBRA / COBRA DIAMOND / DEADSTOP PUSH UPS

I am excited to hear how you find this workout as I think you will LOVE it!!

Think about a long body… from your feet to head. Lower the body as one and gaze directly between hands!

You have totally got this!!!

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To download the FREE EPIC Heat 10 Week Program Guide, simply visit https://carolinegirvan.com where you can gain access to the full schedule, information relating to the program, FAQs, some tips relating to the training, nutrition and mindset!

Always ensure you warm up before any workout, here is my new EPIC Heat Warm Up Routine: https://youtu.be/Wf7BDS2KHGs

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My Other FREE Workout Programs

EPIC Beginner: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH
EPIC I: https://www.youtube.com/playlist?list=PLhu1QCKrfgPW3VAMHM-wefcO4ZyXf6cwt
EPIC II: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVI4oP_bKz1NvbPgsRaE8AQ

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Caroline Girvan
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Northern Ireland
BT38 8WB

Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases