Hey, you guys!
Today's workout is going to be a pushup workout for beginners.
I'm going to show you a progression, starting with our first exercise, all the way up to
our fifth exercise – which is going to be a little bit tougher – but we're going to
teach you how to do them a little bit.
Here we go.
All right, beginners.
Today we're just going to work on five different exercises that are specifically to point toward
people who maybe don’t quite know how to do a pushup, or are just starting doing pushups,
or maybe you've been doing them for a while and you're thinking "Gosh, I just want to
get a little bit stronger with my pushup."
So that's what I'm here to do; is help you with that.
Okay, a lot of my beginners, I generally have them do a wall pushup.
So find a wall and all you're going to do is just go to the wall, you're just going
to put your hands on i.
just thinking about keeping a nice, straight back.
I'm just going to have you think about really engaging back through your scapular area.
Bring that together because that's your power source, back through here, in your back.
So I'm just going to have you lean toward the wall, and press out.
You can have your feet flat, however you're comfortable.
You're just going to bring your shoulder blades together, press out.
Together, press out.
So the further your feet are, that's going to be a little bit tougher.
So if you're really just starting out, let's get a little closer to that wall, really thinking
about bringing the shoulder blades together, pressing back.
Then progressively – or if that feels too easy – just slide your feet out a little
bit.
That's going to cause a little bit more resistance.
It's going to make it a little bit tougher.
Next progression – actually, I need you to grab a box for this one.
So for somebody who's maybe a little stronger, or thinking "Maybe I'm past the wall, I can
probably go a little bit more than that."
You can draw to a box, or even the side of a couch, if you need something at this level.
The side of a couch is great.
We're going to go down here today.
So I'm just going to have you on your knees, and have your hands on the box, and you're
just going to drop down, press up.
Think about keeping your elbows tucked in a little bit more, but once again, we're not
pushing through our shoulders.
We're pushing through our back.
So really think about bringing the shoulder blades together, and pressing back.
Like I said, if you need something a little bit higher because this is a little tough,
just work your way down.
We're inching our way toward the ground.
So let's say some of you are like "Okay that was a little easy", and you can just do a
regular knee-floor pushup.
Go over here, and we're just going to drop all the way to the ground, and press up.
So we're just keeping a nice, flat back, and we're pressing up.
And with any of these, just do as many as you can.
If you can do five, that's great.
Take a rest.
Maybe do five more.
That's great.
However you want to work this.
I just want you to keep working and pushing.
Set a number in your head that's tough for you, for you to work toward.
Next: crunching pushup.
So with this one, kind of the same as what we were doing, but we're going to add a little
more core in with this one.
So as you drop down, into the pushup, you're just going to kick that knee out, and you're
just going to do a little bit of a crunch here.
Keep the knee out, and crunch.
And crunch.
We're still thinking about bringing those shoulder blades together because there's still
a lot of resistance there.
Then, of course, we would rest, and go to the other leg because we want to make sure
we're working both sides.
Okay, the last one is going to be our toughest one.
This is a stop pushup.
So I'm going to have you do this one on your knees.
So what this is going to look like is, you're going to be flat, all the way on the ground.
I'm just going to have you raise your hands, put them about here, where I have – they're
about chest level.
I'm just going to have you press up, with a straight back, and lower, all the way down.
You're going to lift your hands a little bit.
There's our stop.
We're going to press all the way up, and we're going to lower all the way down.
What I like about this one is that a lot of times people get stuck doing pushups.
I see people doing this, and it's like "That's not really doing you any good."
So that's what I love about this one.
They're doing a full range of motion by bringing you all the way to the ground, to where you
have to press all the way up, and lower all the way down.
So if you think you look not as strong because you're not doing the full pushup, I totally
disagree.
If I see somebody doing something like that, with really good form, I'm more impressed
by that, than somebody doing just these tiny, little pulses that really don’t do anything.
So it's not always about looking cool.
All right, you guys.
So like I said, with any of these, do your max reps.
So when you find you're really tired you can take that rest, go back, maybe you can do
two sets of each exercise – two rounds – that would be a great workout.
Keep it in your workout.
They're going to be tough, initially.
It's all about just strengthening everything in our bodies.
Our upper backs, our chest, our shoulders, keeping our core nice, and strong, too.
I hope you guys enjoyed this workout today.
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