Strength and Conditioning – May 2016

May Fitness Challenge – 30 days of push ups

30-day-push-up-challenge-chart

 

 

 

 

 

 

 

**If you’re not that great at push ups, try elevating your hands onto a chair, bench, or even your bed.

mj-618_348_complex-training-elevated-pushup-the-ultimate-plyometric-workout

 

 

 

 

#1
50 burpee tuck jumps (demo video)

#2
5 sets
30 high knees
20 squats
10 push ups

#3
3 sets
30 seconds of mountain climbers
30 seconds of shoulder taps (demo video – do these quick!)
30 seconds of plank tucks (demo video)
Rest 1 minute

#4
4 sets
25 jumping squats
Rest 30 seconds between sets

#5
3 sets
4 burpees
4 jumping squats
8 push ups
8 squats

#6
10 min AMRAP (as many rounds as possible)15 squats
5 tuck jumps
15 plank jacks (demo video)

#7
15-30-45-30-15
Sit ups
Squats

#8
20-16-12-8-4
Lunges
Burpees

#9
8 min AMRAP (as many rounds as possible)
5 sit ups
4 squats
3 push ups

#10
10 min AMRAP (as many rounds as possible)2-4-6-8-10-12 and so on adding two more each round
Lunges
No push up burpee