- What's up, ThenX athletes?
Today, I have a series of pushups that will test, challenge,
and improve your pushing power,
as well as build more muscle and a better physique.
You'll also be able to use these exercises
as a progressional ladder to work your way up
to harder skills like the planche pushup, handstand pushups,
90 degree handstand pushups, and so much more.
As these pushup variations are also progressions
to developing the strength and skill
to do these exact advanced movements I just mentioned.
So let's test your pushing power
and let's see how strong you are.
And if any of these exercises
are too difficult, do not get discouraged.
Just stay on the progression that you can actually do
and continue to follow along.
As you come back to this routine,
you'll see that your strength and power will improve
and you'll eventually be able to move on
to the harder exercises
and eventually complete this entire routine
as you continue to test your strength
with this workout challenge each week.
So if you're ready to get started, all you need to do
is download the ThenX app in the App Store,
Google Play Store,
or just hit the link down in the video description below.
Search the YouTube workout section
and you'll be able to find this routine,
load it up and we're ready to go.
Each exercise will be for a time of 30 seconds,
not for reps, to increase our time under tension,
and improve our endurance.
We'll also only rest between exercises for 20 seconds
to help us retry hypertrophy
by shortening our rest time
along with the increased time under tension.
Doing this will directly help you
build more strength, muscle,
and power to make sure that you're making steady gains
and never plateauing.
We'll be starting from the easiest progression
that anyone can do
and working our way up to the hardest progression.
I want you to challenge yourself
and hang in there for as long as you can
and let me know in the comments section after
how long you lasted.
So if you're ready to get started,
the first and easiest progression
we're gonna start it off with
is elevated pushups for 30 seconds.
So grab an elevated surface, right down to your chest.
Count me in.
Going for 30 seconds straight.
I want you to give it perfect form.
Should be on the tip of your toes.
Keep your body straight, core tight.
All right, 10 more seconds.
Last five seconds.
Three,
two,
and one.
All right, there we have it with the first exercise.
Everyone should have been able to get past level one
whether you're a complete beginner or an advanced athlete.
Every single exercise, it will get more difficult.
So we'll have two more progressively difficult
beginner exercises and then move on into intermediate.
Coming up next is one arm assisted pushups.
Let's get into position.
Down to your chest and back up.
Feel free to open up your legs for balance.
Five more seconds.
Last one.
And switch.
(bouncy upbeat music)
Last 10 seconds.
Three,
two,
and one.
All right,
let's push out our chair back.
Now we're gonna move on into pushups,
the last beginner progression
until we move it into intermediate.
So I want everybody down on the ground
into a pushup position.
We'll be going for 30 seconds.
Here we go.
I want perfect form.
Every single rep,
all the way up and all the way down.
Keep your core tight.
Really challenge yourself.
Last 10 seconds.
(gentle upbeat music)
Three,
two,
and one.
All right, shake that off.
Now we're getting into the intermediate progressions
with the fourth exercise,
diamond pushups.
So let's get it down to the ground.
Make the shape of a diamond.
For all my beginners, you can do this on an elevated surface
if you wish to continue on.
And let's keep it going.
30 seconds.
All the way up and all the way down.
We're gonna have two more intermediate exercises after this
and then start working in to the advanced.
Hang in there, guys.
Really challenge yourself.
Last 10 seconds.
(bouncy upbeat music)
Five,
four,
three,
two,
and one.
Woo, all right, shake those off.
Now moving into the second intermediate progression
and the fifth exercise.
So we're halfway there.
We're gonna be going for clapping pushups.
If anyone's dropped off at this point,
let us know down in the comments section below.
And if you wanna continue building your strength
and going on with this routine,
just do it on an elevated surface.
We're gonna go for clapping pushups.
(bouncy upbeat music)
Last 10 seconds.
Three,
two,
and one.
We are flying through this routine.
Congratulations for everyone that made it this far.
We're moving down into the last intermediate progression.
We're gonna be going for explosive negative pushups.
Let's get down onto the ground.
Everyone else, if you can't do this,
do it on an elevated surface.
You're gonna go down slow and push up,
down slow and push up.
After this,
we're gonna be going into the advanced exercises.
We're also officially more than halfway there at this point.
So stay strong.
Really work that negative.
Last couple seconds.
(bouncy upbeat music)
Three,
two,
one.
All right,
flying through this routine.
Next we're gonna be moving on to the first advanced exercise
and the seventh pushing progression.
That's gonna be assisted one arm pushups.
And for everyone else that wants to continue on
and push past the point of fatigue, keep getting stronger,
just do it on an elevated surface.
Here we go.
So you can grab something like this and go down.
Really emphasize on the working arm.
15 seconds one arm, 15 on the other one.
(bouncy upbeat music)
All right, switch the other arms.
Last 10 seconds.
Three,
two,
last one.
All right, now it's gonna start getting really difficult.
We're gonna be moving on to one arm pushups.
For everyone else that's still officially in the challenge,
I want you to keep going hard.
Do not give up.
Let's go down on the ground.
One arm, let's go.
I know your arms are feeling it by now,
but don't stop, push it.
That's what this is all about.
(bouncy upbeat music)
Switch.
Last couple seconds.
Three,
two,
and one.
All right, we just have two more exercises to go.
Now it's gonna significantly get a lot harder.
We're gonna be going for a pushup 90 degree hold.
For everyone else that can't do this
but wants to continue following along,
working past your point of fatigue and getting stronger,
just do the hardest progression that you can do
and keep it going.
Let's bring it down to the ground.
Want to have your hands
closer to your waistline as you drop down.
Pick up your feet.
Over time, you don't really want to kick off,
but more of a liftoff.
(bouncy upbeat music)
Stay strong.
Last 10 seconds.
Here we go, last rep.
Three,
two,
and one.
All right, we are down to the last challenge, the last test,
the last exercise, that's gonna be slow motion pushup.
I want every single one of you to get down to the ground
and try this one out.
I know all your arms are dead by now,
but I really want you to finish strong.
This one we're gonna do for 40 seconds.
20 seconds to go down.
20 seconds to come back up.
One rep, let's go for it.
Into position.
Start going down.
(bouncy upbeat music)
Halfway there. Let's start pushing up.
10 more seconds.
(bouncy upbeat music)
Three,
two,
and one.
All right, there we have it.
The ultimate pushing challenge for you guys.
As you can see, the pump is crazy.
I'm drenched in sweat.
It's only been like nine minutes.
Not only is this a great test
and challenge for your pushing strength and power,
but it's also a phenomenal routine
to build that strength and power
as well as improving your muscle definition
and your physique and your chest, your core,
and your upper body.
And remember, to really take advantage of this challenge,
you want to continue working past the point of fatigue.
Even if you can't go on on the floor,
bring it up to an elevated surface and continue working.
That will continue your time under tension
along with working past the point of fatigue.
That's gonna allow you to reach hypertrophy,
making way more gains than your average workout.
So if you enjoyed this routine,
I'd really appreciate it if you smash that like button
and comment down below.
If you comment down below
within the first 30 minutes of any upload,
you're always gonna have a chance to win some ThenX apparel.
And again, thank you so much
for joining me on this pushup challenge.
Remember to come back to it every week
to ensure that you're continuing to get stronger,
build more muscle, and build more power.
And for more workouts just like this
getting you in the best shape of your life,
don't forget to download the ThenX app
in the App Store or Google Play Store.
Get this workout as well as full access
to all our workouts and workout programs just like this,
getting you in the best shape of your life
right in your pocket,
along with our technique guides that are gonna teach you
the most advanced movements step by step.
Like I mentioned before, the full planche, handstand pushup,
90 degree handstand pushup, and so much more.
And also join the millions of other ThenX athletes
just like you using our workouts every day
and sharing their progress on the ThenX app.
One big community holding us all accountable.
If you'd like to join our community,
all you gotta do is download the ThenX app
in the App Store or Google Play Store.
If you enjoyed this follow along workout,
check out this other follow along workout
that's gonna have you in the best shape of your life.
And I'll see you there.
Mad love, peace out, baby.