What's up guys, Jeff Cavaliere, athleanx.com. So, what are you doing for the next 22 days? Well,
hopefully after watching this video you'll be doing this 22-day pushup workout. You see in
just three weeks, and an extra day, you're going to see some pretty significant gains
here. As a matter of fact, I guarantee you're going to see better chess gains,
you're going to get some carryover effect as well into the rest of your upper body
with bigger triceps and shoulders. And more importantly, we're going to increase the
number of pushups you can do in a set right now, I mean by up to 50% guaranteed. And beyond that,
everybody can do this. It doesn't matter where you're starting from and how many pushups you
can do right now, this thing is designed to work for every single person is not going to take you
a long time. This is not one of those thousand rep a day pushup workouts. We're going to start
trading in some of that quantity for quality so you can start doing reps that look like this
and not those good old Oregon Duck pushups that look like this. Now we're talking good quality
pushups that can deliver big gains. So that being said, guys, let's start breaking down
exactly what we can do here step by step. All right, so what do these 22 days look like?
Well, there's actually two types of days repeated throughout this program. There's a testing day
and then non-testing day and on the testing day, you're simply going to be doing standard pushups
in a specific way that I'm going to cover in a second. And then the non-testing days,
in addition to your standard pushups, we're going to include some type of pushup variation to favor
more either the triceps or the shoulders. Remember we talked about building your entire upper body.
So now these testing and non-testing days actually fit together like a block, there's a testing day
followed by three non-testing days. You come back and you do it again and you do this five times as
you can see throughout the first 21 days of the program. On that last day, day 22, we've saved
an additional test here, and that's where I get to put my money, where my mouth is, because that is
where you prove that you've increased the number of pushups you could do in a single set by 50%.
So, speaking of the max number of pushups you can do in a single set, it actually starts all the way
back on day one on your first testing day and then we get a chance to do as many reps as you can in
good form to failure. And that number becomes critically important to everything else you're
going to do over the course of these 22 days. So, you do that and then you rest two minutes. And at
that point you now have to re-attack those pushups again and attempt to do one and a half times that
number. So, let's say you did 50 as your max number of reps the first time out, now you're
trying to do 75. You're probably thinking, how can I do that if I just went to failure at 50?
Well you get to do them in something we call grinder style, and that is you grind your way
through here, you can semi rest by raising your body up into a pipe position by shaking one arm
out. The rules are, though, you cannot lift more than one hand off the ground at any one
time. You cannot stand up and you certainly cannot put your knees down on the ground.
When you're done with that, congratulations, you're done with your first test day.
From here, we move on to our first of many non-testing days and this one day too, what
we're attempting to do is we're going to introduce that first non-pushup variation and we're going to
try to complete the same number of repetitions on it that we did on the most recent testing day. But
the difference is here, you get to do these in rest pause fashion and we're not trying to take
these sets to failure. Remember, we're trying to be cognizant of the fact that we're going to
accumulate a lot of pushup volume over the course of these 22 days and we want to be sure that we're
not incurring any additional stress on our joints and muscles then we have to. You rest pause your
way until you've completed that max number of pushups. But we're not done. From here we include
a second part of the workout and that is we still have our standard pushups to do. How many? Well,
you go back again to that most recent test again, in this case, day one, and we complete that number
of pushups, that max number plus 10%. We don't have to do them, though, unbroken. We do the
same style we just did the previous exercise and that is rest pause, saving two or three
reps in the tank. On the next non-testing day, the goal is to increase that number to 20% over
the original number. So, if we did 50 to start the first day, 10% would be 55, the second day
20% would be 60 and day three would be 65. This all brings us back to yet another testing
day where we get to establish a new max number of pushups that's going to set
the stage for all those non-testing days to follow. We continue to do this, guys,
until we're done with all 21 days and on that last final day there, day 22, that's where you get a
chance to put the 22 day pushup work out to the test. That is, you're going to take that original
number of pushups you did back on day one add 50% and now you're going to do them broken. Guys,
I promise you if you put the work in here it's going to work. So that being said, let's take a
look at all the exercises and how this thing plays out and progresses from day one today. 22.
And so now you know what you're going to do for the next 22 days. And remember, it doesn't
matter where you start, what matters is where you finish. And if you do this work out here,
guys, I promise you're going to finish in a place further ahead than you are right now, guaranteed.
And speaking of finishing further ahead, all of our programs help you to do that step by step,
guys. We leave no stone unturned to get you training like an athlete, feeling better and
looking better than ever before. You can find them all over at athleanx.com. If you have already done
so guys, make sure you click subscribe and turn on your notifications. And please leave your comments
and thumbs up and let me know what else you want me to cover and I'll do my best to do that for
you. Challenge a friend. I can't wait to see how you do on this. All right, guys. See you soon.