Push Workout – Sample
Posted by terrepruitt on November 24, 2009
–Push Ups (So many versions, pick one)
–Squats on BOSU (standing on the rounded side)
–Chest press with dumbbells lying on stability ball
–Wall Squats with stability ball
–Flyes lying on stability ball
–Air bench (“sitting” back against wall)
–Side Step Drill using BOSU
–Triceps Kickbacks using bench
–Calf raises on BOSU (standing on the rounded side)
This is just a generic sample of a push workout. There are so many ways to do push ups you should do them however you safely are able and however best fits your goals.
Squats on the BOSU can also be done standing on the flat side, which would be more of a challenge.
With the chest press and the flyes on the stability ball you are keeping your upper back supported by the ball, but to get a bit of lower body in there and some stability practice your hips are off the ball and level with the floor.
Wall squats can be done with one leg.
The side step drill can be timed.
This was initially created for the exercises to be done in pairs as listed; one set of push-ups, one set of squats, then back to push ups, then squats, then on to the next pairing. But just like the Pull Workout, the weight used, the reps done, the speed in which do it and how many times you do it all depends on what you are trying to accomplish.
Try squeezing a workout in between all the Holiday Happenings and New Moon risings, even if you have to do it during the twilight hours.