Push It

baby push upLet’s ‘Push it’ with today’s pushing exercises…

Warm up: jog 800 meters (2 laps around track), 2 sets of 20 push ups and 1 minute planks

Workout:

- Do each exercise 15 reps

1) Incline bench press; Adv = match your body weight, beginner = 40 to 60% of body weight
2) Flat bench press; Adv = match your body weight, beginner = 40 to 60% of body weight
3) run 400 meters (1 lap around track)
4) Ring dip (Use leg band or spotter, Beginners do tricep dips on the bench with your feet on the floor)
5) Push press; Adv = match your body weight, beginner = 40 to 60% of body weight
6) run 400 meters (1 lap around track)

- Complete 3 rounds for time

ring dip

Ring Dips

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2 Comments

  1. Niqo says:

    Ring dips are so hard for girls. I don’t know anybody of them who can really do it

    • Joe Gigantino says:

      Yes, they are hard! I suggest using the leg band (seen in the pic) and a spotter or modify the exercise to tricep dips on a bench with your feet on the floor. Once you build up strength by training weekly with the tricep dips then try the ring dip with a band! :)

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