First Push Up Work Out For Advanced

Advanced Push Up Work Out 1

Note: you can see the proper form for every exercise on Push Up Variations page.

• This week we still work on the basics, so it won't be very hard.
• You have to do this work out Monday-Wednesday-Friday ( or other three days but with a rest day between workouts)
• You have to rest between exercises 1 or 1.30 minutes!
• + or - between exercises means that you do those exercises one after another without rest 
• Use handles for a perfect form !

Warm Up:

• 30 classic push ups - rest 30 seconds 
• 20 wide push ups - rest 20 seconds 
• 10 diamond push ups

Let's start the work out:

Exercise (circuit) 1:

• 10 clap push ups - 10 diamond push ups - 10 classic push ups - 10 hindu push ups - 10 wide push ups
• 3 sets 
• rest between sets 1 minute 

Exercise (circuit) 2:

• 10 spartan push ups - 10 spider push ups - 10 tiger bent push ups - 5 classic push ups - 4 diamond push ups - 30 seconds high plank hold 
• 3 sets
• rest between sets 1 minute

Exercise (circuit) 3 : Work on the negative reps 

• A) Between 15 and 20 classic push ups
• You go down as slow as you can and then push yourself up as fast as you can 
• Rest 1 minute when you done

• B)  Between 8 and 12 diamond push ups
• You go down as slow as you can and then push yourself up as fast as you can 
• Rest 1 minute when you done 

• C) Between 15 and 20 wide push ups
• You go down as slow as you can and then push yourself up as fast as you can 
• Rest 1 minute when you done

Exercise (circuit) 4 :

• Between 10 and 15 Bench Press Up push ups - Between 10 and 15 Flat Bench push ups 
• 3 sets
• Rest between sets 30 seconds
• For a  better variation use a fitness ball instead of bench for both exercises

Exercise 5:

• Classic Push Ups 
• 1 set 
• Failure-until you can't lift up off the floor  

Advanced Push Up Work Out 2

Explosive Work Out

Note: you can see the proper form for every exercise on Push Up Variations page.

• This week we still work on the basics, so it won't be very hard.
• You have to do this work out Monday-Wednesday-Friday ( or other three days but with a rest day between workouts)
• You have to rest between exercises 1 or 1.30 minutes!
• + or - between exercises means that you do those exercises one after another without rest 
• Use handles for a perfect form ! 

Warm up:

• 30 classic push ups - rest  10 seconds
• 20 classic push ups - rest 20 seconds 
• 10 wide push ups 

Let's start the work out : 

Exercise 1 : 

•  20 clap push ups - rest 30 seconds - 15 clap push ups - rest 20 seconds - 10 clap push ups
• This is one set.
• 3 sets 
• Rest between sets 1.30 minutes

Exercise 2 : 

• 10 high jump push ups + 10 spartan push ups + 10 small jump push ups 
• 4 sets
• Rest between  sets 1.30 minutes

Exercise 3 :

• 20 wide push ups + 20 classic push ups + 20 diamond push ups 
• 3 sets
• rest 50 seconds

Exercise 4 : 

• Alternate single arm Medicie Ball push ups
• 30 reps 
• 3 sets
• Rest between sets 1 minute 

Exercise 5:

•  100 small jump push ups 
• Try to do as few sets as you can 
• If you can do them in  a row , don't stop , it's the last exercise, give all you can !!!