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1000 Pushup Challenge! 1 Week, 1000 Pushups, ALL modifications count! 
Last year was a HUGE success. This year is no different! Hundreds have already started. If you don’t want to suck at pushups NEXT week, get them in this week! 10 will never feel as easy as it will by April 1st. 
Get IN on it! We start today! Details & tips here.
Facebook peeps: make sure you’re posting your progress! We’re already close to 2000 group pushups and only a few hours in!

1000 Pushup Challenge! 1 Week, 1000 Pushups, ALL modifications count!

Last year was a HUGE success. This year is no different! Hundreds have already started. If you don’t want to suck at pushups NEXT week, get them in this week! 10 will never feel as easy as it will by April 1st.

Get IN on it! We start today! Details & tips here.

Facebook peeps: make sure you’re posting your progress! We’re already close to 2000 group pushups and only a few hours in!

Elevated Pushups: Basic, Single Leg, Spiderman

Time to level up? :)

When I first started doing full pushups, it was awesome, but after awhile I wasn’t progressing/getting better at them. I still had a hard time doing more than 20-25 in a row, and I stayed there for a long time.

Once you mastered a move for the first time, you have a few options to get better at it: do more (high volume, like our pushup challenges), do harder modifications, add resistance/weight or plyometrics and be consistent about pushing yourself out of your comfort zone. Elevating my pushups was much harder ( I could do dozens and dozens from the floor, but less than 10 elevated), but within a few workouts, I was already feeling stronger. My burpees got better, my plank time improved, and yes, pushups from the floor felt like recovery.

START SLOW: If you’re used to doing a certain number of reps from the floor, know that your reps will be slightly less. That’s okay! Add in short intervals until you get stronger. If you’re still struggling with pushups from the feet, this may be too advanced.

TIPS

1. Make sure your hands are lined up with your shoulders and take your hands wide. Your eye line should fall in front of your hands (when you look down). You should be able to see a few feet in front of you without straining your neck. 

2. Keep your hips lifted (don’t sag) and engage your core and legs (quads). Keep hips facing the floor at all times (especially for single leg or spiderman modifications).

3. Place chair on a secure surface like a mat or against a wall. The first few times, take a peeksie to make sure your feet are in the middle of the chair seat.

4. Push the floor away from you instead of lifting from it.

Beginners: Flip these around to make them easier! Place your hands on the seat of the chair and feet on the ground. The higher the surface, the easier it is. (Easiest: against a wall on an incline).

Give these a try this week in a few of your workouts!

More options here: Working Your Way to Perfect Pushups…

It took me years to work up to inverted pushups: it took lots of practice & time. (just a few years ago I struggled with ones from my knees)

You begin where you are: don’t be intimidated. Practice makes perfect and it takes time to develop strength. You do what you can. You do a little more each time. And you celebrate any progress along the way. :)

Start here if you’re struggling with pushups or need ideas on how to modify them: Working Your Way To Perfect Pushups

Tips That Work!

Pushups: When raising, imagine pushing the floor AWAY from you, instead of lifting your body. Imagine you are lying on your back, and a heavy door was on top of you. :)

(via Ruth E. on Facebook)

"I did 10 proper push ups with correct form going almost down to the floor yesterday, after reading your post. I remembered what you said about imagining pushing the floor away and it works- so simple- goes to show how the mind can be used to overcome difficulties."

I NEVER call them “girly” push-ups. One of my BIGGEST pet peeves! I really, really wish everyone would stop calling them that as well.
I’ve got MANY reasons for this, but the most important ones are…


1. It creates a comfort zone for women, where they don’t expect more of themselves. There’s nothing wrong with modified pushups… but they can be a fantastic stepping stone to harder modifications. But if you don’t think you can do it (or that they aren’t designed for you), you won’t try them!
Ladies are MORE than capable of handling full pushups (hello! here!), but like anything else you build up to them gradually. It took me YEARS to do my first full one. Far too many women have NO idea they are capable of regular pushups: they just don’t try ‘em.
2. It creates a shame zone for men who are still working up to basic push-ups. It makes them hesitant to try the modified version, for fear of being deemed ”ladylike” (which is another issue for another day. No time for gender politics right now, but I could go on and on).
Many men can benefit from working their way up and building strength with modified versions, especially if they have injuries (wrists, back) that make other variations too challenging.


Modifications have their place in EVERYONE’s routine, and even the fittest people need to modify their exercises to suit their bodies. The goal with modifications is to HELP you get the most out of your fitness. Not to hold you back OR to make you feel ”less than”.


Ladies, try stepping outta the modified zone. If you can do 12 modified pushups, it’s time to get on all fours! Even just ONE. One is the gateway to TWO. Two is the gateway to THREE. 
Fellas, if regular pushups are just NOT in the cards right now, drop to your knees. Screw anyone who would DARE comment. Screw em. Secure men wouldn’t comment anyways. 


If you’re not up to full pushups for ANY reason (injury specifically), you can still make modified pushups more challenging. Try adding weight (a vest, backback or plate), a resistance band (each end under a hand and looped around your back), stagger them (one hand slightly more forward to the other, or elevated on a book, dumbbell or block), or slow them down: the slower you go, the harder they are.

And whatever you do, for once and for all: they are modified push-ups. NOT “girly” pushups.
Pushup Posts

Working Your Way to Perfect Pushups…
Decline Pushup With Climbers
Bag Drag Pushups
Elevated Pike Press

Thanks to Nancy for posting the pic on my wall! Love it!

I NEVER call them “girly” push-ups. One of my BIGGEST pet peeves! I really, really wish everyone would stop calling them that as well.

I’ve got MANY reasons for this, but the most important ones are…

1. It creates a comfort zone for women, where they don’t expect more of themselves. There’s nothing wrong with modified pushups… but they can be a fantastic stepping stone to harder modifications. But if you don’t think you can do it (or that they aren’t designed for you), you won’t try them!

Ladies are MORE than capable of handling full pushups (hello! here!), but like anything else you build up to them gradually. It took me YEARS to do my first full one. Far too many women have NO idea they are capable of regular pushups: they just don’t try ‘em.

2. It creates a shame zone for men who are still working up to basic push-ups. It makes them hesitant to try the modified version, for fear of being deemed ”ladylike” (which is another issue for another day. No time for gender politics right now, but I could go on and on).

Many men can benefit from working their way up and building strength with modified versions, especially if they have injuries (wrists, back) that make other variations too challenging.

Modifications have their place in EVERYONE’s routine, and even the fittest people need to modify their exercises to suit their bodies. The goal with modifications is to HELP you get the most out of your fitness. Not to hold you back OR to make you feel ”less than”.

Ladies, try stepping outta the modified zone. If you can do 12 modified pushups, it’s time to get on all fours! Even just ONE. One is the gateway to TWO. Two is the gateway to THREE. 

Fellas, if regular pushups are just NOT in the cards right now, drop to your knees. Screw anyone who would DARE comment. Screw em. Secure men wouldn’t comment anyways. 

If you’re not up to full pushups for ANY reason (injury specifically), you can still make modified pushups more challenging. Try adding weight (a vest, backback or plate), a resistance band (each end under a hand and looped around your back), stagger them (one hand slightly more forward to the other, or elevated on a book, dumbbell or block), or slow them down: the slower you go, the harder they are.

And whatever you do, for once and for all: they are modified push-ups. NOT “girly” pushups.

Pushup Posts

Working Your Way to Perfect Pushups…

Decline Pushup With Climbers

Bag Drag Pushups

Elevated Pike Press

Thanks to Nancy for posting the pic on my wall! Love it!

Gwen Stefani In A Pushup Competition With A Fan

Motivation for those who are still working on their pushups! The 1000 Pushup challenge is still ON! (I’m at 650 for the week and FEELING it).

Tip: break it up throughout the day! 10 here 20 there. All levels, all modifications COUNT.

Just a Girl by No Doubt on Grooveshark

Decline Pushup to Side Crunch: Nike Training Club with Leryn Franco

Another great pushup option if you’re looking to change things up! This combo will challenge your core as well as you chest, while keeping your heart rate high.

Elevate your feet on ANY surface: the higher they are, the more challenging it is. Alternative: elevate just ONE foot.

Give it a try! 3 sets of 60 seconds. Go!

Incline Pushups: Off your knees & on your way.

This is a great pushup modification you may want to try - especially on the go! It’s not always possible to drop and bust out a set of pushups from the floor & beginners may still be struggling with harder variations. This modification is one you can do ANYWHERE: at work, school, or when you’re out on a run.

Are you doing the 1000 Pushup Challenge? It’s not too late to join the party!
If you’re not used to doing this many pushups, chances are you’re a little sore. Make sure to stay hydrated & use this chest stretch to help keep you loose & limber!
Chest Opening Stretch

Stand with your left side facing a wall. Bend your left elbow 90 degrees, and place your palm and forearm on the wall. Lean your torso forward to stretch your chest. Hold for 30 seconds, then turn around and repeat with your right arm.

I’m 350 pushups in! How are you doing?

Are you doing the 1000 Pushup Challenge? It’s not too late to join the party!

If you’re not used to doing this many pushups, chances are you’re a little sore. Make sure to stay hydrated & use this chest stretch to help keep you loose & limber!

Chest Opening Stretch

Stand with your left side facing a wall. Bend your left elbow 90 degrees, and place your palm and forearm on the wall. Lean your torso forward to stretch your chest. Hold for 30 seconds, then turn around and repeat with your right arm.

I’m 350 pushups in! How are you doing?

One of my BIGGEST pet peeves? ”Girly Pushups”.

I’ve made an effort to NEVER call them “girly” push-ups. I really, really wish everyone would stop calling them that as well. I’ve got MANY reasons for this, but the most important ones are…

1. It creates a comfort zone for women, where they don’t expect more of themselves. There’s nothing wrong with modified pushups, but they can be a fantastic stepping stone to harder modifications. Ladies are MORE than capable of handling full pushups (hello! here!) and there’s no limits to what we can do. Many women have NO idea they are capable of regular pushups: they don’t try ‘em.

2. It creates a shame zone for men who are still working up to basic push-ups. It makes them hesitant to try the modified version, for fear of being deemed ”ladylike” (which is another issue for another day. No time for gender politics right now, but I could go on and on). Many men can benefit from working their way up and building strength with modified versions, especially if they have injuries (wrists, back) that make other variations too challenging.

Modifications have their place in EVERYONE’s routine, and even the fittest people need to modify their exercises to suit their bodies. The goal with modifications is to HELP you get the most out of your fitness. Not to hold you back OR to make you feel ”less than”.

Ladies, try stepping outta the modified zone. If you can do 12 modified pushups, it’s time to get on all fours! Even just ONE. One is the gateway to TWO. Two is the gateway to THREE. 

Fellas, if regular pushups are just NOT in the cards right now, drop to your knees. Screw anyone who would DARE comment. Screw em. Secure men wouldn’t comment anyways. 

If you’re not up to full pushups for ANY reason (injury specifically), you can still make modified pushups more challenging. Try adding weight (a vest, backback or plate), a resistance band (each end under a hand and looped around your back), stagger them (one hand slightly more forward to the other, or elevated on a book, dumbbell or block), or slow them down: the slower you go, the harder they are.

And whatever you do, for once and for all: they are modified push-ups. NOT “girly” pushups.

image

I’m doing 1000 pushups this week, and I want you to do them with me!

Even if you can’t IMAGINE yourself doing this many pushups, I’m telling you it’s do-able. You have the power!

If you’re still working up to full pushups, try them against a wall, on an incline (hands on a chair, bench or couch) or from your knees! If you do 10 every hour while you’re awake, that’s 160 pushups a day. Push that to 20 reps every hour and that’s 320 in one day alone.

If you SUCK at pushups, trust me: take this challenge! Starting next week, pushups will seem easier than they ever have. And that’s a BAD ASS feeling. Chase it.

Where: Anywhere! Your living room, office, the park, the bus, outside, inside, etc.

When: 3/11/2013 - 3/17/2013

Goal: 1000 Pushups, your choice of variations.

Need help? See tips & modifications for ALL levels. Working Your Way to Perfect Pushups…

ALL pushups count. Even if you’re advanced/intermediate, you can switch to modified pushups at any time. Beginners can switch to easier modifications as well.

Advanced & Intermediate Pushup Peeps

1000 pushups is tough for most people, but if you’re a pushup QUEEN (or KING), challenge yourself with harder modifications. There are HUNDREDS of ways to do a pushup that will challenge your body from head to toe. This is a great week to try new variations, work on speed or add difficulty. Try harder modifications like decline pushups (feet elevated), one leg pushups, spiderman pushups (bring a knee to your elbow as you lower), explosive pushups (get some air!) and more. They don’t ALL have to be hard, but making some of them tougher can help you get the most out of this challenge.

Tips

  • Try busting out a set first thing in the morning (roll out of bed & on to the floor). Hopefully, your brain will still be too tired to notice. :)
  • Set reminders on your phone: every hour, every few hours etc.
  • Break them up & have a daily target. It averages out to 143 a day, but you can opt to do more or less. 10 here, 20 there. They add up quickly.
  • Bring some friends on board! Tell your co-workers, challenge others. It’s more fun in groups (a friend of mine had a pushup competition at Easter dinner with the family!)
  • STRETCH. Often. 
  • Try to do MORE than you think you can do each set. Once you start feeling tired, see if you can do 5 more.
  • Do them warm. You’ll bang out more reps with a warm body than a cold one. Runners: why not add a few sets to your runs? Start with 20, end with 20, and throw a bunch in between.

Every inch of me wants to tell you to set your own goal if this is too intimidating: 500 might seem more reasonable for some people. But I don’t want to do that because I truly believe you GOT this. Anyone can do this challenge! Don’t sell yourself short. Try your best & we’ll revisit this in a month!

Hit it HARD bad asses. :)

xo

P.S - Let me know how you’re doing with the gang on Facebook & holla if you have any questions!

Hundreds of people are doing this challenge. Get IN on it!

Bethenny Frankel Flashes Her Booty (By Accident) Dropping Down Into A Push-Up On Anderson Cooper.

Awww, poor girl! Well handled (I mean, there’s not much you can do about it but laugh it off, right?).

The move was clearly impromptu: I have a feeling she would have changed had she known she’d be showing off her pushup skills live. The bare butt moment made the audience (and Anderson) giggle, and Bethenny handled it like a champ.

Would have liked to have seen her bust out her pushups anyways (anyone catch the show? Did she do it?)

Obama Vs. Degeneres - Pushup Competition

Ellen has been working out, so when Michelle Obama and her famous arms were on the show, Ellen couldn’t help but challenge the First Lady to a friendly push-up competition.

Wicked.

Ellen Degeneres Takes On Michelle Obama In A Pushup Competition

Who do you think did more? 

(via The Ellen Degeneres Show)

As you know, I’m a Michelle Obama mega-fan. Her commitment to health and fitness goes far beyond what we’ve come to expect from our first ladies and she walks the walk (see her doing pushups with Desmond Tutu above, and tell me it’s not inspiring).

Contrary to popular belief, politics and matters of health do NOT need to go hand in hand and you don’t need to be all or nothing. Whether or not you agree with her politically, her health crusade is one to admire. But clearly, others feel differently.

Saw this headline and it made me sad. Again.

Rep. Sensenbrenner Says Michelle Obama Shouldn’t Give Dietary Advice Because Of Her ‘Large Posterior’

Ummm… what?!?!?!

First of all, I don’t think we’ve ever had a fitter first lady. Her guns grabbed headlines from the get-go, she’s broken a world record for jumping jacks, and she’s doing pushups with world leaders. Second, her booty is FAR from large (I think a booty-off with Kim K would settle that). Stereotypes aside (not all black women have apple booties) genetics tend to determine how round your bottom is. If round, apple bottoms count as unhealthy, we’re in trouble. Third, I don’t mean to sound insensitive, but the fella making the comments is… well… not in the best shape of his life. I’d love to see him and his wife face off against the Obamas in a pick up game. LOVE to see that. LOVE.

In a world where Sports Illustrated models are wrongfully put on a pedestal as the epitome of fitness & health (not saying they aren’t gorgeous - but healthy doesn’t have a body type), we need more role models of health & fitness who’s body types are more realistic and attainable. If women are told that a bod like Michelle’s is anything but beautiful, it’s supporting the FALSE notion that you need to be a size zero to be healthy or desirable .

I mean, COME ON.

While the comments make me angry, I can’t help but believe that if they had to resort to commenting on HER body, they must have little else to talk about. And that’s a shame. Because there’s too much energy going into attacking measures that have been scientifically proven as healthy steps and WAY too little energy going into making this world a better, healthier place. For everyone.

Read the Blisstree post here and leave a comment if you can!

xo

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