Great pushup workout program

euro_andrew · Post by **euro_andrew** » Thu 23 Nov, 2006 12:08 pm

Hey guys just found this on the net. Looks awesome

a few pushup circuits which could be pretty good.

Im going to start them today, do a different circuit each day
to keep body guessing a bit.

http://www.andrew.cmu.edu/user/rogerm/pushup.doc

Check it out, its a good read.

- Andy

Brian- · Post by **Brian-** » Thu 23 Nov, 2006 12:58 pm

Doesn't work for me...

euro_andrew · Post by **euro_andrew** » Thu 23 Nov, 2006 1:02 pm

oh?.. What a random commment. lol

Cheers for that -Brian..

Brian- · Post by **Brian-** » Thu 23 Nov, 2006 1:10 pm

What's random about it?

I'm just saying it doesn't work, i.e., I can't download it.

euro_andrew · Post by **euro_andrew** » Thu 23 Nov, 2006 1:18 pm

Oh, ok lol umm well you will need Microsoft word to read it. Ill copy and paste the program into the thread.

PUSH-UP WORKOUTS

1. PUSH-UP PYRAMID

• START FROM 10 PUSH-UPS AND GO UP TO 20 AND BACK DOWN TO 10 PUSH-UPS
• 10,11,12,13,14,15,16,17,18,19,20,19,18,17,16,15,14,13,12,11,10
• TOTAL PUSH-UPS: 310

WHAT DO YOU NEED FOR THIS WORKOUT?

A. Flat Surface
B. Water

TIPS

I. Try to do this workout in 25-40 minutes.
II. Try to keep your rest time in between sets to 20-40 seconds.
III Stretch your arms out between sets.
IV. Concentrate on form: Go all the way down and all the way up.

NOTE

If you are just starting out, start with a push-up pyramid from 10 push-ups to 15 push-ups back to 10 push-ups. As you get stronger, go from 10 push-ups to 17 push-ups back to 10 push-ups until you make your way up to 20. As you get better, work on reducing your rest time between sets and really concentrate on your form.

2. NAVY SEAL PUSH-UP WORKOUT

• DO 10 PUSH-UPS EVERY 30 SECONDS FOR 15 MINUTES
• TOTAL PUSH-UPS: 300

WHAT DO YOU NEED FOR THIS WORKOUT?

a. A watch with a second hand
b. Flat Surface
c. Water

TIPS

I. Toward the end of the 15 minutes, you may not be able to do 10 push-ups every 30 seconds. In that case, just do as many push-ups as you can for that set and each succeeding set.
II. Stretch your arms out between sets.
III. Keep track of how many push-ups you do throughout the workout so you can exceed that total the next time.

NOTE

Most people cannot do the full 300 push-ups in their first, second, or third try at this workout. Continue to do 10 push-ups every 30 seconds until it isn’t feasible anymore. Then reduce the number of push-ups you do every 30 seconds to as many you can do. Once you do get up to 300 push-ups, work on perfecting your form.

3. DORM/LOUNGE PUSH-UP WORKOUT

• DO 30 INCLINE PUSH-UPS. REST FOR 1 MINUTE. DO 30 BENCH DIPS.
• REST FOR 1 MINUTE.
• DO 2O INCLINE PUSH-UPS. REST FOR 1 MINUTE. DO 20 BENCH DIPS.
• REST FOR 1 MINUTE.
• DO 10 INCLINE PUSH-UPS. REST FOR 1 MINUTE. DO 10 BENCH DIPS.
• TOTAL INCLINE PUSH-UPS: 60
• TOTAL BENCH DIPS: 60

WHAT DO YOU NEED FOR THIS WORKOUT?

A. Elevated Surface for Incline Push-Ups (e.g. window seat, couch, seat)
B. Two Elevated Surfaces for Bench Dips of similar height (e.g. couch and desk, window seat and chair)

TIPS

I. Concentrate on form: Go all the way down and all the way up.
II. Stretch your arms out between exercises.

NOTE

In the beginning, if you can’t do this full workout, start out doing 25 incline push-ups and dips and then go to 15 incline push-ups and dips, and finally finish with 5 incline push-ups and dips. If this workout is too easy, increase the number of repetitions and decrease your rest time.

Brian- · Post by **Brian-** » Thu 23 Nov, 2006 1:23 pm

Cheers, much better.

euro_andrew · Post by **euro_andrew** » Thu 23 Nov, 2006 1:26 pm

Im doing the number 2. Navy Seal pushup program right now..

its killer! I think I will need a couple of days to build upto the 300pushups lol

Awesome

iareglenn · Post by **iareglenn** » Thu 23 Nov, 2006 1:31 pm

so you do ten pressups then do you count 30 seconds from when you started the first ten or when you finished before you start the next ten?

euro_andrew · Post by **euro_andrew** » Thu 23 Nov, 2006 1:38 pm

I dont know.. im guessing that its every 30 seconds counted 10 must be done. its the only way you could get 300 pushups in 15 mins.

its a absolute killer circuit.

jarhead · Post by **jarhead** » Thu 23 Nov, 2006 2:14 pm

so do 10 press-ups(american say push ups) then rest for 30 secs then repeat 10, rest for 30 ect.

euro_andrew · Post by **euro_andrew** » Thu 23 Nov, 2006 2:19 pm

No..

Australian's say pushups.

And. I am Australian.

briggfoot · Post by **briggfoot** » Thu 23 Nov, 2006 4:20 pm

Cheers for the workout ideas. Gonna give one of them a go tonight, for time.

We could all post the time taken to complete one of the above workouts, on here.
And try and improve on them.

Brians reply at the beginning was funny

Andy

briggfoot · Post by **briggfoot** » Thu 23 Nov, 2006 7:00 pm

hmm, i tried one of the workouts just now, and it took me about 13 minutes, which is not very good considering the number of pressups that you do.

The one i did was 10, 11, 12, 13, 14, 15, 15, 14, 13, 12, 11, 10.

I have done a fair amount of training today, so i am HOPING this is what affected my time.

I was knackered quite early on. I dont think i would have been able to get upto 20 and back down.

Anyone else tried this?
Andy

euro_andrew · Post by **euro_andrew** » Thu 23 Nov, 2006 8:33 pm

I tryd the 2nd one it was pretty cool, but only got upto 150 pressups before I burnt out lol

oh well keep on trying

Exarch · Post by **Exarch** » Fri 24 Nov, 2006 9:00 am

aye, gave the Navy Seals routine a try myself. Only managed to make 10 minutes, but it was an awesome workout!

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