Push Ups Before Bedtime

 Push Ups Before Bed 1

 This work out is for those who don't wan to train to achieve the 100 push ups in a row goal and don't necessarily want to built a massive chest. This is a maintenance work out.
  You can also combine it with one of the preparation work out, for example you can do the intermediate work out in the afternoon and before bed you can do this work out.
  You can do the Push Ups Before Bed work out anytime and everywhere.
  This work out will help you to sleep, you'll see how relaxed you are at the and don't last more then 15 minutes. I know it seem to be a log work out but it really isn't !
   You can find the proper form for every exercise on the page "Push Up Variations". 

Observation:

• When you rest you should hold the child pose, so when you see rest for 30 seconds you'll hold the child pose for 30 seconds. Exception, in the warm up you lay on your back and relax every muscle in your body when you have to rest.
• You can do every exercise on your knees if you are to tired or you can't do the classic push ups. 

Between exercises rest 1 minute.

Warm Up:

• 20 knee push ups or 10 classic push ups - rest 30 seconds 
• 10 knee wide push ups or 5 wide push ups - rest 40 seconds 
• 10 knee diamond push ups

Exercise 1:

• 1 push up - go in the child pose hold, 5 seconds - 2 push ups - go in the child pose hold 5 seconds- 3 push ups - child pose 5 seconds - 4 push ups - child pose 5 seconds - 5 push ups - child pose 5 seconds 
• rest 30 seconds 
• 5 push ups - child pose 5 seconds - 4 push ups - child pose 5 seconds - 3 push ups - child pose 5 seconds - 2 push ups - child pose 5 seconds  - 1 push up 

Exercise 2:

• 1 push up - go in the upward facing dog pose, hold 5 seconds - 2 push ups -upward facing dog pose hold 5 seconds - 3 push ups -upward facing dog pose 5 seconds - 4 push ups -upward facing dog  pose 5 seconds - 5 push ups - upward facing dog pose 5 seconds 
• rest 30 seconds 
• 5 push ups -upward facing dog pose 5 seconds - 4 push ups - upward facing dog pose 5 seconds - 3 push ups - upward facing dog pose 5 seconds - 2 push ups - upward facing dog pose 5 seconds  - 1 push up 

Exercise 3:

• 5 push ups 
• when you are down in the push up position hold 2-3 seconds and then push yourself back up

Exercise 4:

• Slow push ups 
• 5 push ups : make the hole move as slow as you can 
• 2 sets 
• rest between sets 30 seconds 

Exercise 5:

• 10 flat bench push ups on the edge of your bed 
• 2 sets 
• rest 30 seconds
• hold the upward facing dog pose when you rest 

 Child Pose

Upward Facing Dog Pose

 Push Ups Before Bedtime 2

  This work out will help you to sleep, you'll see how relaxed you are at the and don't last more then 15 minutes. I know it seem to be a log work out but it really isn't !

   You can find the proper form for every exercise on the page "Push Up Variations". 

   Rest between exercises 1 or 2 minutes.

Observation:

• When you rest you should hold the child pose, so when you see rest for 30 seconds you'll hold the child pose for 30 seconds. Exception, in the warm up you lay on your back and relax every muscle in your body when you have to rest.
• You can do every exercise on your knees if you are to tired or you can't do the classic push ups. 

Warm Up :

• Hold: Child pose 30 seconds - upward facing dog pose 30 seconds 
• 5 classic push ups - rest 10 seconds
• 10 knee push ups 

Exercise 1:

• 5 classic push ups or 10 knee push ups
• How you should do this exercise: When you are down in the push up position hold the low plank 5 seconds, then push yourself back up
• 3 sets 
• rest between sets 30 :seconds

Exercise 2 :

• 5 Plank push ups
• How you should do this exercise: Hold 5 seconds the high plank position , then go down and hold the low plank position for 5 seconds and so on
• 3 sets
• rest between sets 1 minute

Exercise 3 :

• Bench Press Push Ups
• 5 to 10 reps
• 3 sets
• rest between sets 1 minute

Exercise 4 :

• Flat Bench Push Ups
• 5 to 15 reps
• 3 sets
• rest between sets 30 seconds

Exercise 5 : 

• Hold: Child Pose 15 seconds - upward facing dog pose 15 seconds - child pose 30 seconds - upward facing dog 30 seconds

Low Plank

High Plank

 Low Plank