A sure way to strengthen that upper body in just 6 weeks…

This will improve your definition, strength, endurance, speed and explosiveness, all without using weights or going to the gym.

Weeks 1-2

Preform this sequence 2 to 3 times per week with a rest day in between. For week 1 do each exercise for 2 sets and 10-15 reps or as close to as you can manage. For week 2 do each exercise for 3 sets and 10-15 reps or as close to as you can manage. Resting 1 to 2 minutes between sets

Wide Press-up
Perform a standard press-up, but with your hands placed wider than shoulder-width apart

Alternating shuffle press-up
Start in the classic press-up position. Move your right hand to the left until your two hands are next to each other. Slide your left hand further left until your hands are shoulder-width apart again. Perform a press-up and repeat, moving to the right. That’s two press-ups, but only one rep.

Diamond press-up
Perform a press-up with your hands close enough for the tips of your thumbs and index fingers to touch. That’s the diamond shape.

Weeks 3-4

Preform this sequence 2 to 3 times per week with a rest day in between. For week 3 and 4 do each exercise for 3 sets and 10-15 reps or as close to as you can manage. Resting 1 to 2 minutes between sets.

One Arm Press-Up
You’ll need a 10-20cm high box. Or the stairs. Perform a press-up with your right hand on the floor and your left hand on the box. Switch arms and repeat. That’s one rep. Sorry 

T press-ups    
Start from the pushup position. Take one hand off the ground and raise it straight up in the air (making a T-shape out of your body). Keep your eyes locked on your raised hand. Repeat for your other side. 

Narrow press-ups    
Do normal a normal pushup with your hands just a few inches apart from each other underneath your chest. 

Weeks 5-6

Preform this sequence 2 to 3 times per week with a rest day in between. For week 5 do each exercise for 3 sets and 10 reps or as close to as you can manage. For week 6 do each exercise for 4 sets and 10-15 reps or as close to as you can manage. Resting 1 to 2 minutes between sets

Single leg press-up
Start in a normal press up position and Lift one leg up off the ground and do a set. Switch legs on the next set.
     

Hands-on-box diamond press-up
There’s a clue in the title: perform a diamond press-up, but with both hands on the box. Job done!

Feet elevated press-up
Do a normal pushup, but with your feet elevated on a stable platform like a box or bench. The higher the platform, the more you’ll work your shoulders, chest, core, and scapular stabilizers (the muscles that connect your neck, midback, and shoulders).

Week 7 – BONUS WEEK

Thanks to your hard work you will have now built base muscle endurance (weeks 1 and 2), and added strength. These final weeks developed the explosiveness and speed which will give you a performance edge in any sport that uses your upper body, plus the definition that gives you an aesthetic edge.

It doesn’t come easy, though: You’ll now complete a mix of these exercises but as a circuit, performing one exercise after the other with no rest in between. Try to perform 10 reps of each exercise. That’s a set. Rest for 1-2 minutes, then repeat for a total of four sets. Collapsing is optional. Do this twice a week, allowing 3 days of rest between sessions. You’ll need it.

  • Wide press-up
  • Dynamic box press-up
  • Feet Elevated press-up
  • T press-up

Make your own combinations and keep seeing great results  

MaXercise - FItness The Martial Arts Way!

At MaXercise, we combine challenging fitness classes with both a modern and traditional martial arts vibe.  We offer fresh and interesting fitness classes and sessions in a social environment, making MaXercise the place to push you to your limits whilst still retaining that all-important feel good factor!

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