Pushup Progressions For Beginners

Pushups are such a great exercise, especially for being Bodyweight only. Pushups, Pull-ups, Planks, & Squats are all movements you should really work on before moving on to other strength building exercises

Benefits of pushups:

1. UpperBody Strength (Triceps, Chest, Shoulders)

2. Core Strength

3. Boost Metabolism (because it works so many muscle groups at the same time)

4. No Excuse Movement (no equipment needed!)

5. Transferable Strength (Pushups means never saying “I’ve fallen and I can’t get up” )

But! With us you can’t do a standard* pushup?

Before we continue, there is no such things as “guy” or “girl” pushups. There just aren’t.

I’ve seen first hand, girls do more push-ups than guys…

Ok, back to it….

If you can’t get your first “standard pushup”…

Try out these method and progressions to help build up your UpperBody and core strength.

And, I would actually work backwards to find where you should start. (If that makes sense)

You won’t know where to start until you fail. Try doing a standard pushup.

Body in a high plank position. Hand at shoulder width. Arms straight. Back flat.

Try to lower yourself down, close to the ground, and bring yourself back to the starting position.

Can you do 1? GREAT! Build on that.

Can’t do any? That’s great too!

Try hand Release Pushups. Then try kneeling pushups. Pushups from a chair. Pushups from the wall.

The goal here is to just try.

Work on it. Consistently. 3-4x a week

Aim for 10-12 reps of whatever progression you are at. Once you can consistently get that, move on.

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4 Sprint Workouts To Try Now

Sprints are great. Can be tough, but great. The benefits of doing them are definitely worth it.


Up your cardio. Increase your stamina. Burn a ton of calories (during and after your workout). Increase speed and power. Build muscle. And more…


Here’s 4 Sprint workouts from the ALL ACCESS Plan in the 1LIFE1YOU Fitness Training App


20/10 Intervals

2 Rounds

5 Minute Light Jog

8 Sets: 20s Sprint / 10s Rest (Intensity of Sprint should be an 8-9/10)


Distance Work

5 Minute Warmup Jog

4 Rounds: .25 miles (400m) Sprint – 2 Minutes Rest

2 Rounds: .5 Miles (800m) Sprint – 2 Minutes Rest

5 Minutes Cool down


Ladder Interval

5 Minute Warmup Jog

30s Sprint / 30s Rest

45s Sprint / 45s Rest

60s Sprint / 60s Rest

2min Sprint / 2min Rest

60s Sprint / 60s Rest

45s Sprint / 45s Rest

30s Sprint / 30s Rest

2min Sprint / 2min Rest

30s Sprint / 30s Rest

3 Minutes Cool Down


30s/90s Intervals

5 Minutes Warmup Jog

6 Rounds: 30s Sprint / 90s Walk

3 Minutes Cool Down

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