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Six straight days of various pullups, pushups, and core work. The focus is on pullups, with the other activities for balance. As always, you don't have to do the exact numbers here; just do your best!
Note that the required "weight plate" is for ab twists. You can also use a dumbbell, heavy book, or even no weight. But you will need some kind of pullup bar.
Do as many consecutive reps as you can. Be sure to keep good form.
Do: BEST reps
Regular pushups. Keep your back straight and be sure to go all the way down and all the way up.
DO NOT USE -- use 60 seconds instead
Do: for 1 minutes
Lie face-down with your elbows in line with your shoulders and bent at a 90-degree angle. You hands can be palm-down or fists. Raise yourself up till you are resting on your toes, elbows, forearms, and hands. Keep your back flat and your abs tight; don't let your butt stick up. Hold the position.
Rest 20 seconds between each set.
Do: 7 reps
This requires a special bar with handles protruding from it. Grab the handles using a neutral grip, palms facing each other. Hang so your arms are fully extended. Pull yourself up until your chin is above the bar, then lower to the full hanging position. Do not swing your legs to assist the motion.
Do: 6 reps
This requires a special bar with handles protruding from it. Grab the handles using a neutral grip, palms facing each other. Hang so your arms are fully extended. Pull yourself up until your chin is above the bar, then lower to the full hanging position. Do not swing your legs to assist the motion.
Do: 5 reps
This requires a special bar with handles protruding from it. Grab the handles using a neutral grip, palms facing each other. Hang so your arms are fully extended. Pull yourself up until your chin is above the bar, then lower to the full hanging position. Do not swing your legs to assist the motion.
Do: 4 reps
This requires a special bar with handles protruding from it. Grab the handles using a neutral grip, palms facing each other. Hang so your arms are fully extended. Pull yourself up until your chin is above the bar, then lower to the full hanging position. Do not swing your legs to assist the motion.
Do: 3 reps
This requires a special bar with handles protruding from it. Grab the handles using a neutral grip, palms facing each other. Hang so your arms are fully extended. Pull yourself up until your chin is above the bar, then lower to the full hanging position. Do not swing your legs to assist the motion.
Do: 2 reps
This requires a special bar with handles protruding from it. Grab the handles using a neutral grip, palms facing each other. Hang so your arms are fully extended. Pull yourself up until your chin is above the bar, then lower to the full hanging position. Do not swing your legs to assist the motion.
Do: 1 reps
This requires a special bar with handles protruding from it. Grab the handles using a neutral grip, palms facing each other. Hang so your arms are fully extended. Pull yourself up until your chin is above the bar, then lower to the full hanging position. Do not swing your legs to assist the motion.
Use good form.
Do: BEST reps in 1 minutes
Regular pushups. Keep your back straight and be sure to go all the way down and all the way up.
Use good form.
Do: BEST reps in 1 minutes
Grab the bar using a shoulder-width grip, palms facing toward you. Hang so your arms are fully extended. Pull yourself up until your chin is above the bar, then lower to the full hanging position. Do not swing your legs to assist the motion.
Do: 20 reps
Stand with feet slightly more than shoulder-width apart, toes pointed slightly out. Sit back, squatting back on your heels keeping your back strongly arched, pushing your knees out to the sides, until your thighs go past parallel with the floor. Return to the standing position, being sure to keep your weight back.
Crunches, reverse crunches, and V-ups. Rest no more than 5 seconds between each exercise. The combination of the three hurts but in a good way.
Do: 30 reps
Lie on your back on the floor with your knees bent and feet flat. Put your hands to the sides of your head and tuck your chin forward. Slowly raise your upper back off the floor, squeezing your abs and pulling your chest toward your thighs as you exhale. Pause at the top of the movement, then slowly lower as you inhale but do NOT lay your head back. Keep your hands and arms fixed throughout.
Do: 30 reps
Lie on your back on the floor with your hands holding a weight (like a medicine ball) on the floor just above your head for stability. Keep your knees bent and your feet off the floor near your butt. This is the starting position.
Flatten your lower back to the floor and raise your knees toward your elbows, bringing them as close as you can without allowing your upper back to round. Return to the starting position. That's one rep.
Do: 30 reps
Lie on your back with your hands above your chest and your feet off the floor with your knees slightly bent. Keep your head forward. This is the starting position. Slowly raise your back off the floor while simultaneously drawing your knees toward your chest, then return to the starting position only until your middle back just touches the floor. Use a smooth motion throughout. Avoid throwing your arms forward--keep them in a fixed position.
Just two sets of pullups, one with each common grip. Rest a minute between sets.
Do: BEST reps
Grab the bar using a medium-wide grip, palms facing away from you. Hang so your arms are fully extended. Pull yourself up until your chin is above the bar, then lower to the full hanging position. Do not swing your legs to assist the motion.
Do: BEST reps
Grab the bar using a shoulder-width grip, palms facing toward you. Hang so your arms are fully extended. Pull yourself up until your chin is above the bar, then lower to the full hanging position. Do not swing your legs to assist the motion.
Don't rush...use good form on every rep. If you tire, rest for 10 seconds or so and squeeze out some more.
Do: BEST reps for 1 minutes
Regular pushups but on your fists instead of your palms. Place your fists down horizontal. Keep your back straight and be sure to go all the way down and all the way up.
Watch your form.
Do: BEST reps with BEST pounds in 30 seconds
Sit on the floor holding a weight plate in front of your chest. (You can alternatively use a dumbbell, medicine ball, book, or other object.) Keep your feet together and raise them about six inches off the floor. Rotate your body to the left and extend your arms to touch the plate flat to the floor next to your hip, then immediately lift it, twist, and touch the plate to the floor on the other side. That's one rep. Continue touching the weight on alternating sides, keeping your feet elevated (try to keep your knees straight) throughout the exercise.
Use good form.
Do: for 30 seconds
Lie face-down with your elbows in line with your shoulders and bent at a 90-degree angle. You hands can be palm-down or fists. Raise yourself up till you are resting on your toes, elbows, forearms, and hands. Keep your back flat and your abs tight; don't let your butt stick up. Hold the position.
One set for each side. Use good form.
Do: for 30 seconds
Do: for 30 seconds
Lie down on your side. Prop yourself up on your elbow, keeping it in line with your shoulder and bent at a 90-degree angle. Keep your body straight, including your neck, and keep your abs tight. Hold the position and breathe. Your other hand can lay on your thigh or be placed on your hip. Repeat the position on the other side.
Watch your form.
Do: BEST reps with BEST pounds in 30 seconds
Sit on the floor holding a weight plate in front of your chest. (You can alternatively use a dumbbell, medicine ball, book, or other object.) Keep your feet together and raise them about six inches off the floor. Rotate your body to the left and extend your arms to touch the plate flat to the floor next to your hip, then immediately lift it, twist, and touch the plate to the floor on the other side. That's one rep. Continue touching the weight on alternating sides, keeping your feet elevated (try to keep your knees straight) throughout the exercise.
Use good form.
Do: for 30 seconds
Lie face-down with your elbows in line with your shoulders and bent at a 90-degree angle. You hands can be palm-down or fists. Raise yourself up till you are resting on your toes, elbows, forearms, and hands. Keep your back flat and your abs tight; don't let your butt stick up. Hold the position.
One set for each side. Use good form.
Do: for 30 seconds
Do: for 30 seconds
Lie down on your side. Prop yourself up on your elbow, keeping it in line with your shoulder and bent at a 90-degree angle. Keep your body straight, including your neck, and keep your abs tight. Hold the position and breathe. Your other hand can lay on your thigh or be placed on your hip. Repeat the position on the other side.
Rest a good two minutes between sets.
Use good form.
Do: 10 reps
Grab the bar using a medium-wide grip, palms facing away from you. Hang so your arms are fully extended. Pull yourself up until your chin is above the bar, then lower to the full hanging position. Do not swing your legs to assist the motion.
Use good form.
Do: 10 reps
Grab the bar using a shoulder-width grip, palms facing toward you. Hang so your arms are fully extended. Pull yourself up until your chin is above the bar, then lower to the full hanging position. Do not swing your legs to assist the motion.
Use good form.
Do: BEST reps in 1 minutes
Grab the bar using a medium-wide grip, palms facing away from you. Hang so your arms are fully extended. Pull yourself up until your chin is above the bar, then lower to the full hanging position. Do not swing your legs to assist the motion.
Use good form.
Do: BEST reps in 1 minutes
Grab the bar using a shoulder-width grip, palms facing toward you. Hang so your arms are fully extended. Pull yourself up until your chin is above the bar, then lower to the full hanging position. Do not swing your legs to assist the motion.
Use good form.
Do: 10 reps
Grab the bar using a shoulder-width grip, palms facing toward you. Hang so your arms are fully extended. Pull yourself up until your chin is above the bar, then lower to the full hanging position. Do not swing your legs to assist the motion.
Use good form.
Do: 20 reps
Regular pushups. Keep your back straight and be sure to go all the way down and all the way up.
One set for each side. Use good form.
Do: for 30 seconds
Do: for 30 seconds
Lie down on your side. Prop yourself up on your elbow, keeping it in line with your shoulder and bent at a 90-degree angle. Keep your body straight, including your neck, and keep your abs tight. Hold the position and breathe. Your other hand can lay on your thigh or be placed on your hip. Repeat the position on the other side.
Do as many consecutive reps as you can. Be sure to keep good form.
Do: BEST reps
Regular pushups. Keep your back straight and be sure to go all the way down and all the way up.
DO NOT USE -- use 60 seconds instead
Do: for 1 minutes
Lie face-down with your elbows in line with your shoulders and bent at a 90-degree angle. You hands can be palm-down or fists. Raise yourself up till you are resting on your toes, elbows, forearms, and hands. Keep your back flat and your abs tight; don't let your butt stick up. Hold the position.
Just two sets of pullups, one with each common grip. Rest a minute between sets.
Do: BEST reps
Grab the bar using a medium-wide grip, palms facing away from you. Hang so your arms are fully extended. Pull yourself up until your chin is above the bar, then lower to the full hanging position. Do not swing your legs to assist the motion.
Do: BEST reps
Grab the bar using a shoulder-width grip, palms facing toward you. Hang so your arms are fully extended. Pull yourself up until your chin is above the bar, then lower to the full hanging position. Do not swing your legs to assist the motion.
Bursts (mini-blitzes, if you will) of pushups. Rest 1 minute between each style of pushup. This is a total of 3 minutes of pushups and should take a total of 5 minutes to do.
Do as many reps as you can in the time allotted, being sure to KEEP GOOD FORM throughout. Rest 30 seconds between sets.
Do: BEST reps in 30 seconds
Do: BEST reps in 30 seconds
Regular pushups. Keep your back straight and be sure to go all the way down and all the way up.
Do as many reps as you can in the time allotted, being sure to KEEP GOOD FORM throughout. Rest 30 seconds between sets.
Do: BEST reps in 30 seconds
Do: BEST reps in 30 seconds
Regular pushups but with your hands set well outside your shoulders. Keep your back straight and be sure to go all the way down and all the way up.
Do as many reps as you can in the time allotted, being sure to KEEP GOOD FORM throughout. Rest 30 seconds between sets.
Do: BEST reps in 30 seconds
Do: BEST reps in 30 seconds
Regular pushups but with thumbs and index fingers touching so your hands form a diamond shape. Keep your back straight and be sure to go all the way down (until your chest touches your hands) and all the way up.
Crunches, reverse crunches, and V-ups. Rest no more than 5 seconds between each exercise. The combination of the three hurts but in a good way.
Do: 30 reps
Lie on your back on the floor with your knees bent and feet flat. Put your hands to the sides of your head and tuck your chin forward. Slowly raise your upper back off the floor, squeezing your abs and pulling your chest toward your thighs as you exhale. Pause at the top of the movement, then slowly lower as you inhale but do NOT lay your head back. Keep your hands and arms fixed throughout.
Do: 30 reps
Lie on your back on the floor with your hands holding a weight (like a medicine ball) on the floor just above your head for stability. Keep your knees bent and your feet off the floor near your butt. This is the starting position.
Flatten your lower back to the floor and raise your knees toward your elbows, bringing them as close as you can without allowing your upper back to round. Return to the starting position. That's one rep.
Do: 30 reps
Lie on your back with your hands above your chest and your feet off the floor with your knees slightly bent. Keep your head forward. This is the starting position. Slowly raise your back off the floor while simultaneously drawing your knees toward your chest, then return to the starting position only until your middle back just touches the floor. Use a smooth motion throughout. Avoid throwing your arms forward--keep them in a fixed position.
Rest a good two minutes between sets.
Use good form.
Do: 10 reps
Grab the bar using a medium-wide grip, palms facing away from you. Hang so your arms are fully extended. Pull yourself up until your chin is above the bar, then lower to the full hanging position. Do not swing your legs to assist the motion.
Use good form.
Do: 10 reps
Grab the bar using a shoulder-width grip, palms facing toward you. Hang so your arms are fully extended. Pull yourself up until your chin is above the bar, then lower to the full hanging position. Do not swing your legs to assist the motion.
Use good form.
Do: BEST reps in 1 minutes
Grab the bar using a medium-wide grip, palms facing away from you. Hang so your arms are fully extended. Pull yourself up until your chin is above the bar, then lower to the full hanging position. Do not swing your legs to assist the motion.
Use good form.
Do: BEST reps in 1 minutes
Grab the bar using a shoulder-width grip, palms facing toward you. Hang so your arms are fully extended. Pull yourself up until your chin is above the bar, then lower to the full hanging position. Do not swing your legs to assist the motion. | |
