ming412
 

Push ups

Work through the program within the set of 3 exercises in this order to guarantee success. Start at a level that you can complete 8 out of 10 reps on the 1st set (If you are able to complete 10 reps the exercises will not be increasing your muscle strength and progress will be limited so make sure you move to the next difficulty). If at any point you stop to take a break in-between sets make sure the break is a maximum of 10seconds.

Level 1

Week 1-2: Complete each exercise individually 

Week 3-4: Complete the exercises in a circuit taking your first rest after you've completed all 3 exercises 

Week 5:      Move on to level 2 

    

                                                       10reps              3sets          1-2mins rest (only applies on weeks 1-2)

                                                       10reps              3sets          1-2mins rest (only applies on weeks 1-2)

                                                       10reps              3sets          1-2mins rest 

Level 2

Week 1-2: Complete each exercise individually 

Week 3-4: Complete the exercises in a circuit taking your first rest after you've completed all 3 exercises 

Week 5:      Move on to level 2 

    

                                                               10reps              3sets          1-2mins rest (only applies on weeks 1-2)

                                                               10reps              3sets          1-2mins rest (only applies on weeks 1-2)

                                                               10reps              3sets          1-2mins rest 

Level 3

Week 1-2: Complete each exercise individually 

Week 3-4: Complete the exercises in a circuit taking your first rest after you've completed all 3 exercises 

Week 5:      Move on to level 2 

    

                                                                   10reps              3sets          1-2mins rest (only applies on weeks 1-2)

                                                                   10reps              3sets          1-2mins rest (only applies on weeks 1-2)

                                                                   10reps              3sets          1-2mins rest 

Level 4

Week 1-2: Complete each exercise individually 

Week 3-4: Complete the exercises in a circuit taking your first rest after you've completed all 3 exercises 

Week 5:      Move on to level 2 

    

                                                             10reps              3sets          1-2mins rest (only applies on weeks 1-2)

                                                             10reps              3sets          1-2mins rest (only applies on weeks 1-2)

                                                             10reps              3sets          1-2mins rest 

Level 5

Week 1-2: Complete each exercise individually 

Week 3-4: Complete the exercises in a circuit taking your first rest after you've completed all 3 exercises 

Week 5:      Move on to level 2 

    

                                                        10reps              3sets          1-2mins rest (only applies on weeks 1-2)

                                                        10reps              3sets          1-2mins rest