Friday, April 17, 2015

Busy Momma's Perfect Push -up Challenge!!



Who doesnt want beautiful sculpted arms?!!?!?! Summer is almost here - and I dont know about you....but I cannot wait to get into some Summer dresses and flip flops!!

If being able to do push-ups is on your fitness bucket list, it's time to make it happen!! Just like the Squat & Plank Challenges I hosted, this challenge is a chance to build your upper body and core strength so that by the end of the 14 days, you'll be able to bust out 25 push-ups or more!!

This challenge involves five push-up variations to not only prevent boredom and overuse injuries but to also help sculpt other areas of the body. Here are instructions for the five different variations.

Number 1: Basic Push Up

  • Come into plank position with your arms and legs straight, shoulders above the wrists.
  • Take a breath in, and as you exhale, bend your elbows out to the sides and lower your chest toward the ground. Stop as soon as your shoulders are in line with your elbows. Inhale to straighten the arms. This counts as one rep.
  • If this is too difficult, do this exercise with your knees on the floor.



Number 2: One-Legged Push-Up (Left Leg)


  • Begin in plank position.
  • Extend your left leg straight behind you so it's parallel with the floor. Engage your abs, and try to keep your left heel in line with your hips.
  • With your left leg extended and your right toes on the floor, exhale to bend the elbows, lowering into a push-up. Inhale to straighten your arms.
  • This counts as one rep.
  • If this is too difficult, do this push-up variation with your right knee bent and resting on the floor (as shown in picture).

Number 3: One-Legged Push-Up (Right Leg)



  • Now switch sides. From plank position, extend your right leg straight behind you so it's parallel with the floor. Engage your abs, and try to keep your right heel in line with your hips.
  • With your right leg extended and your left toes on the floor, exhale to bend the elbows, lowering into a push-up. Inhale to straighten your arms.
  • This counts as one rep. As mentioned above, if this is too difficult, rest your left knee on the floor.

Number 4: T Push-Up


  • Begin in plank position.
  • Take a breath in, and then exhale to bend your elbows, lowering into a push-up.
  • Inhale to straighten your arms, and at the top of your push-up, lift your left arm straight up overhead, rotating your torso to stack your shoulders, and turn your heels to the right, making a T-shape with your body.
  • Exhale to place your left palm back on the ground and lower into a push-up.
  • Inhale to straighten your arms and lift your right arm up overhead, rotating your torso and turning heels to the left.
  • Exhale to place your right hand back on the ground.
  • Doing a T push-up on both sides counts as one rep.
  • If this is difficult, the leg closest to the floor can be bent and used to support you.

Number 5: Diamond Push-Up


  • Begin in plank position. Place your hands together, directly under your sternum, with the tips of your index fingers and thumbs touching. Your fingers and thumbs should form a diamond or triangle shape.
  • After an inhale, exhale to bend your elbows, lowering your chest toward the floor.
  • Inhale to straighten the arms.
  • This counts as one rep.
  • If this is too difficult, try separating your hands a couple inches or widening your feet slightly. Still too hard? Then lower the knees to the ground.

The Plan


Instead of rolling out 25 regular push-ups in a row, you'll work up to doing 5-8 reps of each. This plan gives your upper body a day of rest every two days, but feel free to strength train other areas of the body on those rest days.

How many each day??? Well I guess you are just going to have to join the FREE CHALLENGE GROUP NOW!!!