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push up

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DANCE Vid

So – I had to find something to do between High Strength sets.  But I can’t be super active.. I gotta save up my strength, energy & focus for that next strong 1 rep set!

So – rather than look at my phone  (BAD!) or Strut my ego in the mirror- I dance!

Try it out- super great for your health on tons of levels – CLICK HERE to learn Science behind all this

Do a high strength set  1-5 reps of something that works a whole lotta muscles at once ( Push Ups, Pull ups, swings, Front squats, overhead press..)

then shake yo’ bootay for a good 2-3 mins.. don’t worry bout how you look- just get the feel of the beat in your headphones / around you.. and move with that.  It’s such great stuff!

Enjoy 🙂

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Summer workout VID+ Push up tips:)

WHOOPS!!

I sent you the wrong link!  No Sweat, I fixed it by putting my vid here for you:)

For your Summer travel VID – Just CLICK HERE

SUMMER WORKOUT VID- for vid + step by step workout

 

 

 

 

 

 

 

If you missed last month’s tip on better Push ups – Here you go as well:)

 

This is my training Vid I have to send into MY COACH, the great Karen Smith – Who is the queen of the one arm push up. She’s got me set up to get all the way to the floor on these suckers by October!

Push ups have HUGE payoffs.. they are one of the most simple and most beneficial exercises. Too bad most of us are totally botching them and simply wreaking havoc on our bods.

Don’t feel bad – I used to botch them big time as well. But once we know better – you will SEE the transformations!

you’ll know because you’ll feel the work in your CORE – not just your arms. Both will definitely tone big time

Here’s how to get the most results from your  2 ARM or 1 ARM push ups

  • 1. Keep your elbows in – Elbows out simply builds wide shoulders and turns off your core – STOP THAT!
  • 2. Keep your butt tight as possible! – This keeps your deep abdominal muscles on
  • 3. Go all the way down and up. – Stop cheating yourself and going half way – NOSE to the floor friends.

Can’t quite nail all that – No sweat – all ya gotta do is bring the floor up to you! No assists or knee push ups.. This is greatly holding you back.

SImply pick a raised surface – find a height you can get all the way down to AND all the way back up from after touching your nose.

Do this protocol 3 times a week

Have at least 1 day between each set up – SO maybe  Tues/ Thurs/ Sat set up

  • Tues = find the height you can do JUST 1 full push up down and up –  maybe this is a wall in your house OR a raised step – with 13 risers.

Do 1 full push up – then go do some challenging cardio for 2-3 mins – come back to your next push up- JUST ONE, Repeat 5x. So 5 Push UPs, 10-15 mins cardio

  • Thurs = Pick a riser height you can do 5 push ups in a row – so maybe 15 risers.  Right after that hold a long arm plank for :20 counts

DO something for 2-3 mins again – abs, jump rope, stay fast and loose

Repeat 3x on this

  • Day 3 = 3 push ups – so maybe 13 risers.

Again recover for 3 mins between each set – stretch, do some cardio – Just DON”T use your arms!

I’m sticking to this exact training regimen myself on my 1 arm push ups- most of all stay patent – you’ll get there!Do the same thing – just use 2 arms!

And if you wanna know more about this One arm Push up deal – check out the Bodyweight Cert through Strongfirst – it’s pretty cool!