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