Life Fitness Academy » pushups

Fitness Challenge #3 Week 4

LFA — Mon, 16 Aug 2010 01:41:04 +0000

You made it to the last week! That’s great, I knew you could do it! This week will be a mixture of body weight and isometric exercises.

Monday
100 chin ups
50 hanging leg raises
200 pushups
300 jumping jacks

Tuesday
7 tiger moves 3 minutes each

Wednesday
100 banana crunches
200 side plank pushups
300 jumping jacks
100 squats
50 one leg squats per leg
50 pull ups
25 hanging leg lifts

Thursday
Repeat Tuesdays workout.

Friday
500 jumping jacks
300 pushups
100 chin ups
50 hanging leg raises
100 couch dips

Saturday
7 tiger moves 4 minutes each

Mix it up anyway you like, just stick to the numbers and get it done!

Fitness Challenge #3

LFA — Mon, 26 Jul 2010 12:52:11 +0000

If you have been following along with our fitness challenges you find this one somewhat familiar but a little extra challenging. I have added something to keep it interesting, as per some requests. Given that there are some “weighted exercises” you will need to have some things. 10lbs free weights. 5lbs free weights and of course a pull up bar.

The order will change on this challenge every week. We do this to confuse the muscles, keeping them challenged at all times.
If you have questions about the isometrics please watch the 7 tiger moves video that is on this site. We can answer other questions or send pictures to you if you drop us an email. Now let’s get to it!

Monday
15 min. Run (optional)
25 pushups
100 sit ups
25 bench/couch dips
10 pull ups
Repeat 2 x’s
Advanced double your reps! This should only take 20 minutes. So hurry!

Tuesday
10 min jump rope
Isometrics
7 tiger moves (watch the video) do each exercise for 2 minutes.

Wednesday
15 min run (optional)
10lb weights:
10 bicep curls
10 reps wide (or W)
10 reps in front (prison style)
10 reps with twist (start with weights at your side, as you lift towards your shoulders twist them away from
Your body)
10 reps hammer curls

5lbs combo
2 min of frontal to side raises with the weights
Lift your arms straight over your head in front of you. Lower your arms the repeat at your sides.

2 min chest press
Laying on your back either on the floor or on the fitness ball. Press weight above your chest using the 10lbs free weights.

1 min each arm tricep kickbacks with the 5lbs
Bend over and hold the elbow tight against your side; lift weight moving only at the elbow and wrist.

Thursday repeat Tuesdays workout

Friday
15 minute run (optional)

25 weighted squats w/ 10 lbs
15 1 leg squats per leg
X’s 2
Advanced, use heavier weights or double the reps.

2 pushups
2 pull ups
2 hanging leg raises
2 dips
Repeat this in a circuit for 10 minutes.
Move quickly!

Saturday repeat Tuesday Thursday workout.

Let us chart your progress. Send me your name and your results for the week every Saturday and I will post them on our fitness challenge chart. Now get busy!!!

Fitness Challenge #2

LFA — Fri, 11 Jun 2010 22:42:59 +0000

Here we are ready for another fitness challenge! Are you ready for the next level in your workout? It will be difficult. If it wasn’t, it wouldn’t be called #2.

This 4 week program will be challenging but I have confidence that you all will be successful. Set some goals for yourselves and get ready to get busy.

This challenge officially starts Monday the 14th of June and will run us for one month. Ending July 14th. I want you to do this at least 3x’s a week. I will be doing it 6x’s a week for maximum results. Be reasonable and keep track of your progress.

Exercise 1
Jump rope!
Week 1: 3 sets at 2 minutes
Week 2: 3 sets at 4 minutes
Week 3: 3 sets at 6 minutes
Week 4: 3 sets at 8 minutes

Exercise 2
Hanging leg raises!
There are 3 ways that are acceptable.
Knees to elbows.
Toes to bar.
Knees to bar.

Week 1: 5 sets of 3
Week 2: 5 sets of 6
Week 3: 5 sets of 9
Week 4: 5 sets of 12
See pictures below.

Exercise 3
One arm push-ups
Week 1: 5 sets of 3 per arm
Week 2: 5 sets of 5 per arm
Week 3: 5 sets of 7 per arm
Week 4: 5 sets of 9 per arm
See picture below

Exercise 4
Full extension close grip pull-ups
Week 1: 5 sets of 3
Week 2: 5 sets of 5
Week 3: 5 sets of 7
Week 4: 5 sets of 9
See picture below

If this seems easy to you or you try it and find some things easier than others. Then go ahead and ad 2 to the specific set. This is highly recommended for the guys doing the challenge. Ladies if you are having trouble doing the full extension pull-ups, please use some type of slight assistance. If that doesn’t do the trick try a regular pull-up and push to get lower then 90 degrees till you reach your goal of full extension.

If you have any questions leave them in the comments and we will help you out! Good luck.