A safe and effective way to begin a weight training routine is to keep it simple. Body weight exercises are highly recommended and can be done at home. The “push up” is my favorite because it helps build a strong chest, stable shoulders and a rock hard core. Try this simple push up routine and put your “BOD” to the test.
1. Start prone (face down)
2. Space hands outside shoulder width and in line with your chest. Draw an imaginary line from hand to hand. This line should intersect through your chest.
3. Position feet at hips width and take knees off the ground.
4. Focus on contracting each muscle in your body starting from your toes through your legs ending with a flexed chest and stable hands.
5. Inhale as you slowly move down for three seconds. Stop at about two stacked fists from the ground and hold for two seconds. Exhale as you “push up” in one second. This is a “3-2-1” tempo. Repeat until failure.
6. After reaching failure, quickly move into a plank position with palms and forearms on the ground. Be sure that your elbows are stacked below your shoulders. Hold this position until failure.
7. After reaching failure, quickly move back into push up position. Repeat step five but instead of a “3-2-1” tempo, perform a “2-0-2” tempo. Two seconds down with no hold and a two second push up. Repeat until failure.
8. Repeat step six.
9. After reaching failure perform as many push ups as fast as you can.
Please view this video in the playlist. Keep watching the Performance Center for more tips and highlights.
Claude The Bod
