Push-ups anytime, anywhere
Push-up age groups and grade test table:
First Week
After completing the preliminary test, does it look like starting a training plan? marvelous! Let's get started.
If you can only do 5 or fewer push-ups on the test, follow the recommendations in column 1.
If you can complete 6 to 10 push-ups, column 2 is waiting for you.
More than 10? You are so strong! Column 3 is exactly the exercise plan you are looking for.
For example: Let's say you can only do 8 push-ups. Please look at the second column. The first day starts with Green Level 1 (7 push-ups), with a rest period of 60 seconds, and continues with the second level challenge (another 7 push-ups). After a 60 second rest, continue with level 3 (5 push-ups) and level 4 (4 push-ups), then complete level 5 and do as many consecutive push-ups as you can without straining yourself (at least 5, but not too many otherwise) can damage muscles). A 60-second rest is provided as a break between each level, which will allow you to successfully complete the exercise. But I guarantee that the following exercises will be more difficult.
Please treat yourself to a rest day on the second day, and then face the practice plan for the third day.
I find that the practice design of Monday, Wednesday, and Friday is very effective, which allows us to make full use of the weekend to rest and recover, and prepare for the next phase of the training plan. Feel free to tailor your practice schedule to fit your busy work cycle, but be sure to take enough rest between your practice days.
You should have hit your work plan and comfortably hit your goals during the first week, so you can start the second week of practice with high hopes.
However, it is possible that you have modified your training plan for special reasons, and I would recommend that you either retest or start over from the first week of training.
You'll probably be surprised at how strong you are now, and eager to start week two of your workouts following the stones from week one. If you're ready, here's the training plan for week two.
Week 2
The first week should be a relatively comfortable training plan, so let’s start the second week of training plan now.
Continue to start training according to your first week's table.
Don't discount it, but feel free to take a break between levels if you need to.
Being well hydrated before you start any physical activity is also very important.
At the end of the second week of exercise, it's time to check your muscle strength. At the same time we will conduct another muscle fatigue test.
Simply put, perform as many standard push-ups as possible without exerting any effort.
Show your physical strength as much as possible, but please control it safely.
The number of push-ups you do this time will determine how you start the next level of the program in week three.
Please find some time during the second week to take this test.
Good luck!
But don’t forget, now that you’ve completed your second week of training, it’s time for the fatigue test.
Do as many standard push-ups as you can until your body is physically unable to do any more.
Record how many reps you have done so far and enter the third week.
Looks like you're ready for the next level!
Week 3
You should be stronger than you were two weeks ago and be able to complete more consecutive standard push-ups than you did during your original test.
If you can do it in the latest test16-20For push-ups, please follow the first column to practice.
If you did it in the test21-25, the second column is your training goal.
more than26 ?
Excellent! You will do it in columns3.
Don't be discouraged if you can't keep up with this plan.
Some people still may not be able to do it16A continuous push-up, but this is understandable.
Please repeat the exercises from the week you were unable to follow until you meet the requirements for the next level——I guarantee that he is worth your efforts!
You have most likely completed the third week of training well. Please continue with the fourth week.practice.
Come on, continue our great project, you are already halfway to the 100 push-up routine.
Let's continue and see what new tricks come up in week four.
Week 4
The training tasks in the third week seem easy, now let’s start the work content in the fourth week.
Continue with your practice sequence from last week.
At the end of the fourth week, conduct an all-out test.
You should know what to do now——Put your head down and do as many standard push-ups as you can, until you can't do any more.
At the end of each two weeks, try to test your physical skills without overdoing it.
The number of push-ups you complete determines where you will begin in week five.
After completing the fourth week of training, you will want to make sure to spend two or three days doing this test.
OK, another full test time.
You should now feel stronger and better than your initial test results from 4 weeks ago.
Record how many push-ups you do and start your fifth week of training.
Week 5
Based on your most recent test results, you can continue to select the appropriate weekly task column, even if it requires you to go back and start from the third or fourth week.
If you can do it31to35For push-ups, please train in row1.
If you have reached36To40 times, then you can sort by column2To train.
Over40Under Continuous push-ups?
Cow×!
Please click 3column.
Note:
No.2or The 3 training day has 3new levels, now available from the Level 8 has begun.
The amount of rest between levels has also been reduced, which will mean a slight increase in training difficulty.
As always, don't be shy about taking extra breaks when you need them.
OMG, time for another all-out test.
The fourth week is a week with more difficult tasks. If you have persisted until this point, you are getting closer to your goal.
If you can complete 45 consecutive push-ups, you can easily challenge yourself to week six.
Can't do 45 reps?
It's okay, you can repeat last week's training and prepare for another three days of physical training.
Week 6
Based on your recent test results, please continue to select the appropriate training task, even if it requires that you must complete the first session again5weeks of training.
If you can do it46-50Down push-ups, in rows1.
If completed51-60Next , by column2.
Over60Under Continuous push-ups?
Super awesome!
You will sort by column3.
Note:
Training Day2 and Training Day3 each have an additional training volume. Now we can upgrade to level 9.
The rest between levels is minimal, making this workout quite challenging.
Don't worry, you can still take a nap if needed, but you'll want to make sure you're well hydrated before training.
Are you ready?
Have you achieved your goal through 6 weeks of German training?
If you did:
Congratulations - you should be proud of your achievement, start the final test.
If you are still struggling in week 6, (many people are like this), no problem, please repeat the appropriate training volume according to the table.
Maybe an extra day or two of rest would be more suitable for you