It’s push up day!!! Also known as chest, triceps, front delts and core all in one day! We are going to work through a big variety of push up variations to target the chest, the triceps and front of the shoulders but the staple will focus primarily on those triceps!

The timer will be on for 30 seconds per exercise with 30 seconds rest however the staple is 1 minute duration!

The staple is tricep push ups and this will be for a total of 1 minute each time it pops up! This is an opportunity to practice! Practice those push ups! Quality over quantity for sure! Even aiming for 1 rep then rest and try again! A minute allows for great practice time!

Once we reach the abs portion, there will be no specific rest. The timer will be 30 seconds per exercise.

All you will need for this fun session is your mat and a yoga block for some uneven push ups!

STAPLE: 1 MINUTE TRICEP PUSH UPS

UNEVEN PUSH UPS
SWITCH SIDE!
DIAMOND PUSH UPS
DEADSTOP PUSH UPS
PIKE PUSH UPS

STAPLE: 1 MINUTE TRICEP PUSH UPS

SLOW LOWER CHEST
STAGGERED PUSH UPS (one side)
SWITCH SIDE!
WIDE TO NARROW PUSH UPS
PIKE SLOW ECCENTRIC (slow lower)

STAPLE: 1 MINUTE TRICEP PUSH UPS

SLOW ECCENTRIC STANDARD PUSH UPS
TRICEP HOLD (RISE ON BEEP!)
X5 PULSE PUSH UPS
TRICEP SLOW CONCENTRIC (slow rise)
DIVER PUSH UPS

STAPLE: 1 MINUTE TRICEP PUSH UPS

ALTERNATE LEG PUSH UPS
TRICEP SLOW ECCENTRIC
TRAVELLING PUSH UPS
SKULLCRUSHER PUSH UPS
LEANING PUSH UPS

STAPLE: 1 MINUTE TRICEP PUSH UPS


STRAIGHT LEG REVERSE CRUNCH
TUCK (knees to chest)
STRAIGHT LEG REVERSE CRUNCH
TUCK (knees to chest)
STRAIGHT LEG REVERSE CRUNCH
TUCK (knees to chest)
TOE REACH
3 POINT CRUNCH
TOE REACH
3 POINT CRUNCH
TOE REACH
3 POINT CRUNCH
TUCK TO HOLLOW
ALTERNATING LEG LOWER
TUCK TO HOLLOW
ALTERNATING LEG LOWER
TUCK TO HOLLOW
ALTERNATING LEG LOWER

Finisher!

60/60/60

COBRA PUSH UPS
TRICEP PUSH UPS
COBRA PUSH UPS

I want you to be so, so proud even beginning this workout! This is a workout that most people wouldn’t even dream of attempting… and here we are taking it in our stride!!

The abs portion was nearly challenging as the push ups!

Loved it though!!

My triceps were definitely worked very hard today!

I hope you have fun with it and be amazed at what you have accomplished!

Cx

Always ensure you warm up before any workout. Here’s my EPIC III 5 Min Warm Up Routine: https://youtu.be/JOoIsy8SX4c

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Here’s today’s optional add-on: https://youtu.be/XTzgm-pMQ6I

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My Ab Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7

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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