Welcome to our Wild Workout Wednesday link up! Each week I link up with Annmarie from The Fit Foodie Mama, Angelena Marie from Angelena Marie: Happy, Healthy & Balanced, and Sarah at Creating Better Tomorrow to bring you workout ideas, motivation, inspiration and recipes to try. Join us for a wild workout each week by reading along or grab the button and link up if you have a fitness or healthy living post to share!
The Push Up Project
Few exercises are better measure of strength than the simple push up. A push up requires all the muscle engagement of a plank PLUS strength and control to lower the body to the ground and push back up while maintaining proper form.
When I was cleared to exercise about 10 months ago after my second little one, I had my head set on becoming fluent at push ups. But there was one problem–I couldn’t do one.
In my experience, this is why people give up or even fail to begin in the first place.
Commence, The Push Up Project.
I followed this sequence when embarking on my push up project, and guess what, it worked. Not over night. Not even after a week. But after a couple of weeks, I was doing push ups–and you can too.
Modified Forearm Plank
I started in the modified forearm plank and focused on keeping my core tight and shoulders, elbows, wrists at a 90 degree angle. Once I felt comfortable holding this for 60 seconds, I was ready to move onto the forearm plank.
I stuck with this position for at least a week before I achieved 60 seconds confidently. Adding the engagement of the glutes and legs is surprisingly challenging–even while supported by your forearms.
Modified Push Up
With the strength and stabilization gained from the planks, I was ready to add some dynamic movement to the mix. In the modified push up position, I carefully lowered myself to the floor and pushed back up. Only do as many reps as you can do correctly. When I confidently could do 10, I started with full planks.
The last step before full push ups, the plank basically has your entire body firing simultaneously. During my push up project, I would occasionally mix planks in with modified push ups as to not lose the muscle memory. Once I was confidently holding a full plank for 60 seconds I started my push ups.
Putting together all the strength gained, I started with maybe only 3 push ups at a time. It may sound crazy, but you have to start somewhere. I would do push ups and mix in some plank sessions too. Eventually (if I was consistent) I was able to do more and more consecutive push ups.
Do you do push ups on a regular basis?
How many push ups can you do?
Have you ever had to start from zero? How was your journey?
Linkup below if you have a workout, fitness find or healthy recipe to share! Just make sure to link back or grab the badge and we will make sure to spread the inspiration around 🙂
This post is also linked up with Jill Conyers for Fitness Friday!