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.
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.
Plank
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.
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!
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someone recently asked how i get my arms so toned…the answer really is carrying twin boys a lot and PUSH ups…push ups you can do anywhere, even just fit in a few every couple of hours throughout the day….and you can easily track your progress as you work your way up in modifications and intensity!
sarah@creatingbettertomorrow recently posted…Color Me Rad
Yes! I get asked that too, that’s part of the reason I wanted to write this. Push ups and kids will do the trick! I can’t remember the last time I lifted a dumbbell.
Pushups are one of my favorite exercises! I had to start from zero after both my kids since I had c sections and it killed my abdominal muscles/strength. Thankfully my arms weren’t totally out of shape and was able to work my way back up pretty quick 🙂
Annmarie recently posted…Wild Workout Wednesday: Wahoo TICKRx Giveaway!
Me too! It’s so humbling starting in a modified forearm plank! But it’s amazing to see what your body can do when you are consistent. I think this progression took my a month before I was comfortably doing push ups.
Push ups are one of those exercises that you have to keep doing or you lose it! I love to hate them. Thanks for the link up 🙂
Deborah @ Confessions of a Mother Runner recently posted…Bikers & Runners & Drivers Can’t We All Play Nice?
Yes! I definitely lose it if I don’t keep doing them! Literally right after I posted this I dropped and did some sets!
I love pushups! I do need to do them more often though, and I’ve really lost my ability to plank longer than 30 seconds!
Janelle @ Run With No Regrets recently posted…Goals for the 1/2 Sauer 1/2 Kraut Half Marathon
Push ups are one of my favs too! I find that planks and push ups are best when they are part of a morning routine.That forces me to keep it up!
I suck at pushups!!!
I have the hardest time keeping form. I always end up doing more of a tricep pushup than a wider base push up.
A work in progress for me….and now you have me wanting to set a # challenge for myself….hmmmmm.
That’s why it helps to start with planks first to practice form–including hand placement! Then follow the progression consistently and patiently and you’ll be awesome soon enough!
What great tips! I’m working on upping the number of push ups I can do. Right now I can get in probably 20 with perfect form and then I have to drop to my knees.
Nicole @ Fitful Focus recently posted…30 Minute Upbeat Run Playlist
Awesome! It takes time, but we can do it!
Hooray pushups are tough!! This looks like a great sequence – I’ll bin for future reference!!
Sam @ PancakeWarriors recently posted…Healthy Carrot Cake Recipe Round Up
Thanks! This sequence worked great for me…I still can’t believe how far I’ve come in 10 months since the little one arrived!
I prefer the forearm plank to the regular one. Some people say it’s harder but it’s easier for me. My whole journey has been a start from zero!
Cassi recently posted…Hot Time in the City
That’s great! Forearm plank does give you the opportunity to focus more on your core as opposed to the upper body…so many benefits!
I think push ups are the perfect exercise and they require nothing! You can do them anywhere and everywhere 🙂
Pragati // Simple Medicine recently posted…Progress not Perfection
I agree! Def one of my favs!
I never in a million years thought I would say this but I love pushups. Thanks to Tony Horton and P90X 🙂
Happily sharing!
jill conyers recently posted…Stop Negative Self-Talk
Thank Jill! I have grown to love push-ups too…it helps when you can do them!