Ben’s Push Up Pull Up Challenge
Hey EarthFIT Fan! Coach Ben here. And today I want to share with you an at home workout that you can do on top of the already existing EarthFIT workouts. It doesn’t matter if you’re coming in to EarthFIT twice a week or every single day. These workouts you’re going to be doing every single day for 60 days. It’s what I like to call the EarthFIT 60-Day Total Body Weight Challenge, and how does this challenge is going to work is for the next 60 days you’re not gonna have one day off. It’s from day 1 to day 60 you are doing this workout everyday, it’s going to involve a Push Up variation, a Pull Up variation and a Lunge variation. What I mean by that is on day 1 if you’re a beginner you’ll do 1 push up, 1 pull up, 1 lunge. And if you’re more advanced you’ll start doing 10. How it’s going to work is if you can do 10 pull ups right now you’re going to start by doing 10 on day 1. So by day 60 you’re doing 69 pull ups and if you’re a beginner you can only do 1 pull up less than 10 pull ups or you can’t even do any at all you want to start 1 repetition on day 1.
Okay how it’s going to break down is each day you’re going to add 1. Day 1 you’re gonna start 1 repetition of 1 push up, 1 repetition of 1 pull up and 1 repetition of 1 lunge. Day 2 you’re going to do 2 repetitions of push ups, 2 repetitions of pull ups and 2 repetitions of lunges. And when I talk about the lunges this is each leg so 1 repetition on each leg counts as 1 so on day 2 you do 2 on each leg. By day 30 you’re doing 30 push ups, 30 pull ups and 30 lunges on each leg and day 44, day 53, day 60 that’s how many repetition for the total day. Now you may think wow 30 pull ups, 30 push ups that’s a lot to do all at once. You don’t have to do all of them at once you can break them up into mini sets and it’s how many you are doing for the day so, day 30 you do 30 push ups, pull ups and lunges for the entire day. So you could do, 1 set of 5 reps and you would have 25 left to do during the day then you could do another set of 5 repetitions so on and so forth…
Day 1 you’re starting with 1 of each so you do 1 set of 1. Day 2 you could do 2 sets of 1. Day 3 you could do 1 set of 3. You see how you can do different variations and different set and reps schemes. So day 60 you would most likely break it down to maybe 6 sets of 10 or 10 sets of 6, things like that so it can be done up in many different ways depending on what your goal is…
If you wanna do more of something I recommend doing sets with high repetitions and less sets. If your goal is to get more strength or muscle or get leaner I recommend doing more sets of few repetitions so you’re doing more sets total.
Now, how this is going to work is like I said if you’re a beginner you’re starting with 1 of 1 push up, 1 pull up and 1 lunge and I want you to start off with the most basic forms of that, with push ups this is going to be the most basic push ups I’m going to come down into the floor here, come over to the mat… (Please watch the full video to see the proper exercise form)
“Here are the 6 Beaufort Fitness Best Exercises for Your Booty:
BEST Booty Exercise #1: LUNGE
An amazing exercise that targets the muscles of your butt, thighs, and hips is the lunge. Putting one foot out in front of the other, lower your body toward the ground, keeping your abdominals tight and your torso straight. Lower until the front knee is bent at 90 degrees and not extended past your toes. Stand back up and then extend the opposite leg and bend. Perform 10 repetitions. For an increased Beaufort fitness workout, hold dumbbells in each hand.
BEST Booty Exercise #2: HIP LIFT
A great exercise to work your glute muscles is the hip lift. To do this exercise, lie on the floor with your back flat, knees bent, and feet resting on the ground. While keeping your arms at your sides on the floor, lift your bottom and lower back off of the floor. Hold for a few seconds, and then slowly lower yourself. Repeat. To work your muscles even more, lift a leg in the air when you raise your bottom off the ground. Lower yourself and then repeat, lifting the other leg.
BEST Booty Exercise #3: BANDED SHUFFLE
This is a great exercise to get your heart pumping and work your buns. To do this exercise, you’ll need an elastic sports band. Stand up straight with your legs hip-width apart and tie the band around your lower legs. Squat down until your thighs are parallel to the floor, your back is straight, and your abdominals are tight. While in this squatting position, take several steps to the left, then several to the right. You may need to use your arms for balance, but your butt muscles should feel a workout.
BEST Booty Exercise #4: LEG LIFT
To do a leg lift, lie on your side and prop yourself up on your elbow. Raise your top leg slowly into the air, as high as you can, so your legs make a “V” shape. Hold for a few seconds, and then slowly lower your leg. Repeat 10 times, turn onto the other side, and lift the other leg.
BEST Booty Exercise #5: RUN OR WALK
Running or walking outside or on the treadmill are other great exercises that work your butt while giving you a cardio workout to burn fat at the same time. Make it your goal to exercise 30 to 45 minutes at least three times a week, including walking or running each time.
BEST Booty Exercise #6: PLIE SQUAT
Another form of squat is the plie squat. This is the exercise to add definition and shape to your butt. Start by standing with your legs slightly more than shoulder-width apart and your toes pointed out to the sides. This is what ballerinas call the plie position. For balance, hold your arms in front of you. While keeping your back straight, slowly squat to the ground until your thighs are parallel to the floor. Hold this for five seconds and stand back up. Repeat 10 times.
Burn, Baby, Burn! These 6 exercises are excellent ways to burn extra fat off your booty while adding the definition you desire. Not used to working your gluteal muscles? You’ll definitely feel the burn the first few days, but the end result will be worth the effort!
Please resist the urge to let past failures get you down. I don’t care how many times you’ve tried and failed to transform your body – and you shouldn’t either. What matters is that you’re motivated NOW, so let’s grab that momentum and get moving!
The one and only way to reshape your body (and your booty) is with a combination of cardio exercises, a healthy diet, and the right resistance Beaufort fitness workouts targeted for the butt and thighs. This is the winning combination that will see you through to your goal.
If you’re serious about transforming your body then call or email today to set up a consultation with me. Together we will create the perfect program that will quickly get you into the body that you deserve.
Don’t wait! Let’s get started today…”
(Courtesy of fitpronewsletter)
Ian Hart is a Body-Mind Transformation expert, the creator of EarthFIT Training Systems, co-creator of BACK PAIN RELIEF4LIFE, and founder of BEAUFORTPERSONALTRAINING.COM and MYBACKPAINCOACH.COM. Ian and his team help people get into optimal shape in the safest, fastest and most effective way possible, using cutting edge science.