CLICK HERE FOR A FREE WORKOUT!! www.turbulencetraining.com This is a great warmup for the bodyweight 30-minute challenge workout. Do each of these exercises with no rest in between, rest one minute and then repeat one more time. So, to start you’ll do a Prisoner Squat. To get in position, place your feet wider than shoulder width-apart and your hands behind your head with your elbows back. Next, squat down while pushing your hips back. Tip if you’re really tight or inflexible then don’t use as wide of a stance as that can really stretch your groin. Next up is the Offset Pushup. This is a regular pushup, however, one hand is in front of the other. So, do all reps for one side, and then switch over to the other side. From there you will go up against a wall to perform the Stick-up exercise. With your feet six inches in front of the wall and your butt, shoulder blades, elbows, wrists and head against the wall, raise your arms up overhead and then bring them back down into your sides and repeat. The more you sit at a desk or in a car with bad posture, the more difficult this exercise is going to be. Immediately from there, go into the Cross-Crawl Exercise. This is just a standing abdominal movement, but also involves coordination. So, start with your hands up overhead, and then bring your opposite arm and knee together, alternating sides. Once you’ve done all your reps, you’ll then go into Reverse Lunges. So, step back and then drop your hips straight down. Do about five …
Posts Tagged: Challenge
18
Nov 10
WARMUP FOR 30 MINUTE CIRCUIT CHALLENGE
1
Oct 10
3 Minute Pushup Challenge
CLICK HERE FOR A FREE WORKOUT! www.turbulencetraining.comVisit Turbulence Training to get your FREE sample fat burning workout. Click here to get started www.TurbulenceTraining.com I want to share something with you that I think is really cool that I found in the April 2010 (pg. 46) issue of Men’s Health Magazine. It’s a 3-minute pushup challenge by a really smart guy named Martin Rooney. Martin is a strength coach in New Jersey for MMA guys and pro football players, so he really knows his stuff. He came up with this 3-minute pushup challenge. Here are the rules Do as many pushups as you can in 3 minutes. Do your pushups until you are 2 inches from the floor and perfect form for each one. When you do your pushups, there is a bit of a strategy with them. When you do your first set, do not go to failure. This is the biggest mistake people make. Just go nice and strong, but only do about 40% of what you can do for your maximum pushups. I can do 57 pushups in a row, so when I tried this, I just did 20 then took a 15 second rest and so on. In the end, I was able to do 114 pushups. That beats the extraordinary level of 111. You have to get more than 55, because anything lower is below average. The key is not to go to failure or anywhere near failure. Just go until you start to slow down a little bit and then take a 15 second rest. Then go at them again and do the same amount and rest again. Then expect about a 20% reductions to the end. Let us know how you do on the YouTube …