Pull Up Push Up Challenge

8/13/2019 Pull Up Push Up Challenge

http://slidepdf.com/reader/full/pull-up-push-up-challenge 1/20



The Pull Up - Push Up Challenge

Body Weight Edition

WELCOME!

Pull ups and push ups are the ultimate body weight movements.

This module to the pull up and push up program will guide you to increasing the quantity

and quality of pull ups and push ups you can do without ANY equipment whatsoever.

You’ll need a regular pull up bar and a lower pull up bar. This can be a horizontal bar in adoor or in a playground and a stability ball.

You’ll find twelve complete body weight worouts to follow. Tae a day of rest in between

each worout! or add a "##T style worout on your day off. $y suggestion is to repeat thisprogram twice for over si% wees of programming.

&#f you want some e%cellent ideas for "##T for after your worout or for your day of rest. You

should chec out my good friend! $ie 'hitfield’s ('orout )inishers’. You can find themhere.

As always! form is important. *iew the e%ercise library and videos and chec body position

for each movement. You can sustain significant overuse in+uries by not listening to your

body! so tae care. ,now what is good and bad pain.

Your grip - Although the tendency is to (hold on for dear life’ whenever you’re doing a pullup or variation there of! don’t. Try to eep a loose grip to avoid elbow pain that can result.

Your shoulders - The shoulder is a delicate +oint that can easily get stressed and inflamed. #fyou feel pain in the +oint! ice and rest an e%tra day. ouble chec your form and ensure that

you’re not compromising the integrity of the +oint by doing your movements with ane%tended range of motion.

Always listen to your body and see e%pert advice should you have an ache or a pain that

doesn’t go away in a few days. The issue with bodyweight training is that many people thinthat because the movement isn’t (loaded’ with additional weight! that you can continue to

push through pain. Not so! your body weight is a significant (load’ especially when you usethe (pre/fatigue’ techniques we will use in this program.

Train safe and smart. 0et’s get started.

http://1ruckus.wofinweb.hop.clickbank.net/








D i s c l a i m e r :

Se e yo u r p h ys i c i a n be f o r e s t ar t i n g an y e xe r c i s e o r n u t r i t i o n p r o g r am. P r i o r t o s t a rt i n g , yo u sh o u l d

d i s cu ss a l l n u t r i t i o n a l ch a n g e s w i t h yo u r p h ys i c i a n o r a r e g i s te r e d d i et i c i a n . I f yo u a r e ta k i n g an y

med i c a t i o n s, yo u m us t t a l k t o yo u r p h ys i c i a n be f o r e st a rt i n g an y e xe r c i s e p r o g r a m. I f y o u e xp e r i e n ce

any l i g h t headedness, d i z z i ness , o r sho r t ness o f b rea t h w h i l e exe r c i s i n g , s t op and consu l t a ph ys i c i an .

h e se r eco m menda t i o n s a r e no t med i c a l g u i d e l i n e s. h i s b o o k i s f o r e d u ca t i o n a l p u r p o ses on l y . !o u

mu s t c o n s u l t y o u r p h y s i c i a n p r i o r t o st ar t i n g t h is p r o g r am o r i f y o u h a " e a n y me d i c a l c o n d i t i o n o r

i n # u r y t h a t co n t r a i n d i c a t e s ph ys i c a l a c t i " i t y . h i s p r o g r am i s de s i g n e d f o r h ea l t h y i n d i " i d u a l s $% ye a r s

a n d o l d e r o n l y .

& l l f o r ms o f e xe r c i s e po se some i n h e r e n t r is k s . I t i s a d " i s a b l e t ha t r ea d e rs t o t a ke f u l l r e sp o n s i b i l i t y

f o r t h e i r sa fe t y a n d kn o w t h e i r l im i t s. he e xe r c i s e s and d i e t ar y p r o g r ams i n t h i s b o o k a r e no t

i n t e n d e d as a su bs t i t u t e f o r a n y e xe r c i s e r o u t i n e o r t r e a tmen t o r d i e t a r y r e g i men t h a t ma y ha "e been

p r e s cr i b e d b y y o u r p h ys i c i a n .

D on ' t p e r f o r m an y e xe r c i s e un l e s s yo u ha "e been sh ow n t h e p r o p e r t ech n i ( u e b y a cer t i f i e d pe r so n a lt r ai n er. D o n ' t p e r f o rm a n y e x e r c i se w i t h o u t p r o p e r i n s t r uc t i o n. & l w a y s d o a w a rm)u p p r i o r t o y o u r

w o r ko u t sess i o n and end w i t h a s t re t c h i n g co o l d o wn segme n t.

Sa f et y * i r s t

!o u w i l l o n l y g e t p os i t i " e r es u l ts f r o m t h i s p r o g ram i f y o u a re p e r f o rm i n g t h e e x er c i se s c o rr e ct l y.

+ e r e a r e a f e w t i p s f o r y o u t o ma x i m i z e y o u r r es u l ts:

1. he c k w i t h y o u r d o c t o r b e f o r e s ta r t i n g an y new e xe r c i s e o r d i e t p r o g r a m.

2. I t ma y be ne cessa r y t o co n su l t a t r a i n er i f y o u a r e un su r e o f h o w t o do an y o f t h e e xe r c i s es.

D o - d o e x e r c is es t ha t y o u d o n ' t u n d e rs ta n d h ow t o d o.

3. I f so me t h i n g / h u r t s ' d o no t d o i t . !o u m us t u n d e r s ta n d t h e d i f f e r e n ce be tween mus c l e f a t i g u e

a n d i n # u r y . & l wa ys e r r o r o n t h e s i d e o f ca u t i o n i f y o u f e e l p a i n .4. h i s p r o g r a m ha s t he po t e n t i a l t o be u se d w i t h t h o se new t o f i t n e s s a s we l l a s t h o se t h a t ar e

"e r y f i t . St a r t o f f co n se r "a t i " e l y a n d i n c r e a se i n t e n s it y a s yo u go .

5. 0e can / d o i t a l l '1 h owe "e r, we ma y need an e x t ra da y o f r e s t b e twee n w o r ko u t s so f e e l f r ee

t o t a ke a da y o f a c t i " e r es t b etw ee n wo r k o u t s i f yo u a r e n' t u p t o t h e w o r ko u t . & c t i " e r e st i s a n

a c t i " i t y t h a t is l ow i n t e n s i t y ca l o r i e b u r n i n g i n na t u r e su ch as wa l k i n g .

6. 2se p r o p e r e xe r c i s e f o r m and t r a i n co n ser "a t i " e l y i n a l l w o r ko u t s .

7. & l wa ys s t ar t w i t h t h e ea s ie r a l te r n a t i " e e xe r c i se s i f a p p r o p r i a t e, e "e n i f y o u ha "e e xe r c i s e d i n

t h e pas t. he ne w e xe r c i s es, a n d new s t y l e o f m o" e men t s w i l l ca u se musc l e so r e n ess e "e n

f r om w o r k o u t s y o u t h i n k 3 l o o k e as y 3.

8. Do - d o i n t e r " al t r ai n i n g mo r e t ha n 4 ti m e s p e r we e k .

9.Do - t h e s k i p a wa r m)u p , a s we l l , ta k e a f e w m i n u t es t o c o o l t h e b o d y d ow n .

1:. I f yo u ha "e an i n # u r y , ge t med i c a l a t te n t i o n t o r e h a b i l i t a t e yo u r i n # u r y b e f o r e s ta r t i n g ane xe r c i s e p r o g r am.



Workout 1

1-Today you will ATT;$PT one pull up to see how close you are to completing it. <an you

move your body at all from the full hanging position= This is your benchmar test. $ae anote of this.

2- tik ups

• 1: reps

• No rest

"- #ssisted pull ups $ith ontrolled desent

• 1: reps

• >est 3: seconds

• >epeat ?2 sets total@

%- &anging leg raise

• 1: reps

• >est 3: seconds


'- (n)erted ro$

• 1: reps

• >est 15 seconds

• >epeat 2 more times ?3 sets total@

* - Push ups to "+ se plank hold

• 1: reps• >est 3: seconds


,- (nline push up

• 1: reps

• >est 3: seconds


- .ips

• 1: reps

• >est 3: seconds


1+a- /uats

• 2: reps

• No rest



1+0 Pulsing s/uats

• 3: seconds

• 3: seconds rest

• >epeat both e%ercises for a total of 3 sets

11 e)erse single leg hip li3t • 2: reps one leg

• >est 1: seconds

• 2: reps other leg


12 -pider ra$ls

• 1: reps per leg

• >est 3: seconds


tatic tretching for 3/5 minutes

Workout 2

1-tik ups

• 1: reps

• No rest

2- (n)erted ro$• 1: reps

• >est 15 seconds

• >epeat twice ?for a total of 3 sets@

"- 4u5p pull ups $ith ontrolled desent

• 1: reps

• >est 3: seconds

• >epeat ?total of 2 sets@

%-uper5an holds

• "old 3: seconds• >est 15 seconds


'- &anging leg raises

• 1: reps

• >est 3: seconds




*a- egular push up

• 3: seconds

• no rest *0- (nline push up

• 3: seconds• no rest

* Plank hold "+ seonds

• >epeat twice ?total of 3 sets@

6- 7et ups

• As many as possible with good form

• >est 3: seconds


, -ta0ility 0all plank

• As long as possible with good form

• >est 3: seconds


a /uat 8u5p

• 3: seconds

• No rest0 Benh step up

• 3: seconds

• No rest

•>epeat 2 more times ?3 sets total@

1+- ta0ility 0all ha5string urls

• 3: seconds

• >est 1: seconds


11a-pider ra$l

• 1: repsBleg

• No rest 110- Mountain li50er

• 1: repsBleg• >est 15 seconds


tatic tretching for 3/5 minutes



Workout "

1-tik ups

• 1: reps

• No rest

2-apular retration

• "ang from a bar and try to squeeze the shoulder blades together! down and bac. ee

if you can initiate any movement. ?You need to connect the brain to your bacmuscles to get them to wor for youC@

• o as many >eps as possible

• >est for 3: seconds

"a-#ssisted pull ups $ith ontrolled desent / 1: reps

• No rest

"0- (n)erted o$ - 1: reps


• >epeat 2 more times ?total of 3 sets@

%-&anging leg raises

• 1: reps

• >est 3: seconds


'- Burpee 9$ith push up:

• 1: reps

• >est 3: seconds• >epeat ?total of 2 sets@

*a-Push ups - 3: seconds

• No rest 60- Plank &old - 3: second hold

• >est 3: seconds

• >epeat both e%ercise 2 more times ?3 ets Total@

,- .ip

• 3: seconds

• >est 15 seconds


a- Pulsing s/uat

• 3: seconds

• No rest

0 Bo; 4u5p



• 1: reps

• >est 15 seconds


1+a-pider ra$l 1: reps per leg

• No rest 1+0-e)erse &ip Li3t - 1: reps per leg

• 3: rest

• >epeat Doth e%ercises 2 more time ?3 sets total@

tatic tretching for 3/5 min

Workout %

1-Today you will #TTEMPT one pull up to see how close you are to completing it. <an youmove your body at all from the full hanging position= This is your second benchmar test.

$ae a note of this.

2-tik ups

• 1: reps

• No rest

"a-4u5p pull ups $ith ontrolled desent 1: reps

• No rest "0-(n)erted o$ - 1: reps

• 15 second rest • >epeat ?3 sets total@

%-a (nline push up

• 3: seconds

• No rest %0- (n)erted ro$

• 3: seconds

• >est 15 seconds


'a-4u5p pull up - 1 rep

• No rest'0- &anging Leg aises - 5 reps

• >est 1: seconds




*a- Bulgarian split s/uat

• 1: reps ?one leg@

• No rest

*0- printer tart skip hop 9sa5e leg:

• 3: seconds

• >est 3: seconds• >epeat on other leg

• >epeat for a total of 3 sets for each leg

6-ta0ility Ball plank

• "old to failure ?hold as long as possible@

• >est 3: seconds



Workout '

1-tik ups

• 1: reps

• No rest

2a-Push ups

• 3: seconds

• No rest 20- #ssisted pull ups $ith ontrolled desent

• 1: reps

• >est 3: seconds


"a-Burpees $ith push up- 1: reps

• No rest "0- (n)erted ro$ 1: reps



%-#lternate hanging leg raises 0ring knees to opposite el0o$• 1: reps

• >est 3: seconds

• repeat

'a-Body$eight s/uat 3: seconds

• No rest '0 /uat 8u5p 1: reps



• >est 3: seconds


*a-#lternate re)erse lunge /3: seconds

• No rest

*a- Bo; 8u5p - 3: seconds• >est 3: seconds


6a - pider ra$ls 1: per leg

• No rest

60 -Plank &old 3:E seconds

• >est for 15 seconds


,a-Biyle runh

• 2: repsBleg

• No rest ,0- Mountain li50er

• 1: repsBleg

• >est 15 seconds



Workout *

1-tik ups

• 1: sticups

• No rest

•

2-apular retration

• "ang from a bar and try to squeeze the shoulder blades together! down and bac. ee

if you can initiate any movement. ?You need to connect the brain to your bacmuscles to get them to wor for youC@

•

Try as many as you can• >est for 3: seconds

"a- &anging leg raise

• 1: reps

• No rest"0-#ssisted pull up $ith % ount deent



• 'or up to1: reps

• >est 3: seconds


%a-Push ups - 3: seconds

• No rest %0- Plank &old - 3: second hold

• >est 3: seconds


'-Body$eight peed /uats

• 2: seconds

• >est 1: seconds

• >epeat 5 more times ?6 ets total@

*-ta0ility 0all ha5string urls

• 3: seconds

• >est 15 seconds


6-e)erse &ip Li3t - 1: reps per leg

• 15 seconds rest

• >epeat 2 more time ?3 sets total@

,a -ide plank - hold for 3: seconds each side

• No rest

,0- pider Cra$l - 1: reps each leg• >est for 3: seconds

• >epeat both e%ercises

-ta0ility 0all roll out

• 1: reps

• >est 3: seconds





Workout 6

1/Today you will ATT;$PT one pull up to see how close you are to completing it. <an you

move your body at all from the full hanging position= This is your third benchmar test.$ae a note of this.

2-tik ups

• 1: reps

• No rest

•

"-#ssisted $eighted pull ups $ith ontrolled desent ?if you can handle it! add 5 lbs toyour own body weight! if not! +ust do body weight@

• 1: reps

• >est 3: seconds

• >epeat

%-(n)erted ro$

• 3: seconds

• >est 15 seconds


'-e)erse 0ody$eight 3lies

?o these the same as the reverse fly ?D rear delt fly@! use no D’s! and concentrate onsqueezing the shoulder blades together@

• 3: seconds

• >est 1: seconds


6-&anging leg raises

• 1: reps

• >est 3: seconds


1+-Push ups

• >eps to failure ?how many can you do=@

• >est for 1 minute


11-ta0ility 0all plank

• "old to failure

• >est 3: seconds



12-printer start skip hop

• 3: seconds per leg

• >est 3: seconds


1"a e)erse hip li3t- 1: reps each leg

• No rest 1"0-ta0ility 0all ha5string url/ 1: reps




Workout ,

1<tik ups

• 1: reps

• No rest

2-apular retration "ang from a bar and try to squeeze the shoulder blades together!down and bac. ee if you can initiate any movement. ?You need to connect the brain to

your bac muscles to get them to wor for youC@

• o as many reps as possible


"a-#ssisted pull ups $ith ontrolled desent - 1: reps

• No rest "0-.eline push up- 1: reps


• >epeat both e%ercises 2 more times ?2 sets total@

%-(n)erted ro$

• 3: seconds

• >est 3: seconds


'-&anging leg raises

• 1: reps

• >est 3: seconds


*a-Push ups - 1: reps



• No rest *0- Plank &old - 3: second hold

• >est 3: seconds


6a-Benh step up

• 1: reps per leg

• No rest 60-Pulsing s/uat

• 2: reps

• >est 3: seconds


,a-e)erse hip li3t - 1: reps each leg

• No rest ,0- Plank &old - 3:E second hold

• 3: second rest

• >epeat both e%ercises 2 times ?3 sets total@


Workout

1-tik ups

• 1: reps• No rest

2a-4u5p pull ups $ith ontrolled desent - 1: reps

• No rest 20- (n)erted ro$ - 1: reps

• 3: second rest


"a-(nline push up

•

3: seconds• No rest

"0- /uat 8u5p

• 1: reps

• >est 3: seconds




'a-Burpees 9$ith push up:

• 1: reps

• No rest

'0-e)erse lunge

• 1: reps per leg

• >est 3: seconds• >epeat ?2 sets total@

*a ta0ility 0all ha5string url

• 1: reps

• No rest *0 ta0ility 0all re)erse hip li3t hold 90oth 3eet on the 0all:

• 3: seconds

• >est 3: seconds


6a ide plank 3: seconds

• No rest

• >epeat opposite side60 Push up - 1: reps

• 3: second rest


,- ta0ility 0all plank

• "old to failure




Workout 1+

1-tik ups

• 1: reps

• No rest

2a-#ssisted pull ups $ith ontrolled desent

• 1: reps

• No >est

20- (n)erted o)erhand ro$

• 1 rep

• No >est #ssisted pull ups $ith ontrolled desent

• 9 reps

• No >est

(n)erted o)erhand ro$• 2 reps

• No >estContinue to ount do$n=ount up>

&<ount the assisted pull ups down from 1: to one! and at the same time! count the inverted

rows up from 1/1:

"-&anging leg raises 0ring knees to opposite el0o$

• 1: reps

• >est 3: seconds


%-Push up

• Fo to failure

• 3: second rest


'a-Burpee - 1: reps

• No rest '0- Plank hold - 3: seconds

• 3: second rest




*a-Burpees

• 3: seconds

• No rest *0-#ternate re)erse lunge

• 3: seconds• >est 3: seconds


6a ta0ility 0all roll out

• 1: reps

• No rest 60-pider ra$ls

• 1: reps each leg

• >est 3: seconds



Workout 111 - Today you will ATT;$PT one pull up to see how close you are to completing it. <an you

move your body at all from the full hanging position= This is your fourth benchmar test.$ae a note of this.

2-tik ups • 1: reps

• No rest

"-#ssisted $eighted pull ups $ith ontrolled desent ?try adding 5 lbs to your own

body weight! if not! +ust do body weight@

• 'or up 1: reps ?or as many as you can do@

• >est 3: seconds to 1 minute


%a-(n)erted o)erhand ro$s

• 3: seconds

• No rest %0- e)erse 0ody$eight 3lies

?o these the same as the D reverse flies! use no D’s! concentrate on squeezing theshoulder blades together@

• 3: seconds

• >est 3: seconds




'-&anging leg raises

• 1: reps

• >est 3: seconds

• >epeat

*a-/uats

• 3: seconds

• No rest *0- Wall sit

• 3: seconds

• No rest

*-Push ups

• 3: seconds

• >est 3: seconds


6-ta0ility 0all plank

• 3:E second hold

• >est 3: seconds


,a-pider ra$l - 1: reps each leg

• No rest ,0 Mountain Cli50ers - 1: reps each leg

•3: second rest



Workout 12

1-tik ups

• 1: reps• No rest

2 -apular retration - hang from a bar and try to squeeze the shoulder blades together!

down and bac. ee if you can initiate any movement. ?You need to connect the brain toyour bac muscles to get them to wor for youC@

• Try as many reps as possible

• 3: second rest



"a/ #ssisted $eighted pull up $ith % ount deent ?if you can handle adding 5 lbs to yourown body weight! do so! if not! +ust do body weight@

• 1: reps

• 3: second rest

"0-(n)erted ro$• 1: reps

• >est 3: seconds


%a-Push ups - 15 reps

• No rest %0- Plank &old - 3:E second hold

• >est 3: seconds


'a- /uats 3: seconds

• No rest '0-ta0ility 0all ha5string urls

• 3: seconds

'- printer start skip hop

• 3: seconds per leg

• >est 1 min


11-ta0ility 0all rollout • 1: reps

• >est 3: seconds





Test .ay

$ae sure that you’re well rested. You don’t want to be sore from your previous worout.

'arm up with the usual dynamic stretches that you’ve done for the previous twelveworouts.

o a five stic ups and five scapular retraction reps.>est 3: seconds.

Fo to your pull up bar! imagine how you’ll pull yourself all the way up. Thin about whatmuscles you’ll be recruiting! do the rep in your mind before you ever grab onto the bar.

Now get your grip on the bar. ;ngage the muscles of your bac and start the movement!watch how you pull your body up to the bar.

<an you do more than one= You may surprise yourself now that you can engage the strongmuscles of your bac.

#’d love to hear about your progressC Please eep me posted on your progress and let me

celebrate with you.

You’ll find a ton of great content! support and encouragement on my blogGwww.<hallenge'orouts.comBblog Please +oin me and the <hallenge 'orouts community

thereC

http://www.challengeworkouts.com/blog



Date post:	04-Jun-2018
Category:	Documents
Upload:	nino
View:	229 times
Download:	0 times

Pull Up Push Up Challenge

Documents