Okay, SeriousRunners. Here is a simple pushup workout that can be done just about anywhere, and requires very little equipment. If you don’t have some of the equipment, then simply substitute it with something that you might have laying around the garage or basement. Also, I would suggest wearing a watch so that you can keep precise time in between sets. Remember to stay consistent with your 60 second rest times, and focus on correct form to achieve maximum results and avoid injuries. *If you have any questions regarding this workout, then just hit me up at firstname.lastname@example.org.
1 – Swiss Ball (any size)
1 – Medicine Ball (any weight)
1 – Weighted Plate
Rest 60 seconds between each set
Standard Pushups (no weight):
Regular Style (hands shoulder width apart): Max reps
Wide Style (hands further than shoulder width apart): Max reps
Diamond Style (hands close together to form a diamond): Max reps
Two Arm Medicine ball Pushups:
Sets: 4 (Close Grip on top of the medicine ball)
Elevated Swiss Ball Pushup:
One Arm Medicine Ball Pushup:
(Adjust weight accordingly)
*Repeat entire workout until muscle failure is achieved.