Type: Push Workout
Muscle groups targeted: Full body
Equipment: A resistance band is required, a mat is recommend
Length: 20 - 60 minutes
This workout is all about pushing movements and will be partnered with a pull workout next week! Scheduling your push and pull exercises on different days allows for a balanced workout schedule, targeting different muscles each workout. Pushing exercises generally work the pecs, triceps, quads, calves and shoulder muscles. In this workout we have a full body push workout, but you can tailor your push workouts to only include certain muscles. This is beneficial if working out frequently to not overwork muscles. If you can only fit in a couple days to workout per week, doing a full body push workout and full body pull workout can ensure you hit most of the major muscles groups and only requires 2 days a week! Make sure you go through the full range of motion for each exercise, videos are attached for further explanations.
Levels (based on ACSM and NSCA guidelines)
Beginner: 12 reps, 1 set, 30 sec rest between exercises
Intermediate: 10 reps, 2-3 sets, 45 sec rest between exercises
Advanced Reps/Sets: 10 reps, 4 sets, 30 sec rest between exercises
Warm-up (5 min)
Light cardio (eg Jog, jumping jacks, stationary hops)
Dynamic stretching (eg Arm/Leg Swings)
Active Break: 30 seconds
Main Set:
Standing Lunge (both legs = 1 reps)
Calf Raises (Harder - on raised surface)
Active Break: 30 seconds
Cool down (5 min)
Dynamic and Static Stretching (Leg Swings, Pec Stretch on Wall, Cobra Pose, Tricep Stretch)
Disclaimer: Exercise at your own risk. Do not try exercises that you are not comfortable doing. CP Fitness is not responsible for any injuries. Consult a physician if unsure whether or not to begin exercise. Workout plan was made using ACSM and NSCA guidelines. We are not certified professionals, only kinesiology students with personal fitness experience and are aware of guidelines and recommendations through our university program.
Source: (For benefits of Push/Pull Workouts)
Comentarios