Pull Up Push Up Challenge

The Pull Up - Push Up Challenge Body Weight Edition WELCOME!

Pull ups and push ups are the ultimate body weight movements. This module to the pull up and push up program will guide you to increasing increasing the quantity and quality of pull ups and push ups you can do without ANY equipment whatsoever. You’ll need a regular pull up bar and a lower pull up bar. This can be a horizontal bar in a door or in a playground and a stability ball. You’ll find twelve complete body weight worouts to follow. Tae a day of rest in between each worout! or add a "##T style worout on your day off. $y suggestion is to repeat this program twice for over si% wees of programming. &#f you want some e%cellent ideas for "##T for after your worout or for your day of rest. You should chec out my good friend! $ie 'hitfield’s ('orout )inishers’. )inishers’. You can find them here.. here As always! form is important. *iew the e%ercise library and videos and chec body position for each movement. You can sustain significant overuse in+uries by not listening to your body! so tae care. ,now what is good and bad pain. Your grip - Although the tendency is to (hold on for dear life’ whenever you’re doing a pull up or variation there of! don’t. Try to eep a loose grip to avoid elbow pain that can result. Your shoulders - The shoulder is a delicate +oint that can easily get stressed and inflamed. #f you feel pain in the +oint! ice and rest an e%tra day. ouble chec your form and ensure that you’re not compromising the integrity of the +oint by doing your movements with an e%tended range of motion. Always listen to your body and see e%pert advice should you have an ache or a pain that doesn’t go away in a few days. The issue with bodyweight training is that many people thin that because the movement isn’t (loaded’ with additional weight! that you can continue to push through pain. Not so! your body weight is a significant (load’ especially when you use the (pre/fatigue’ techniques we will use in this program. Train safe and smart. 0et’s get started.

Disclaimer: S e e y o u r p h y s i c i a n b e f o r e s t ar t i n g a n y e x e r c i s e o r n u t r i t i o n p r o g r a m . P r i o r t o s t a rt i n g , y o u s h o u l d d i s c u ss a l l n u t r i t i o n a l c h a n g e s w i t h y o u r p h y s i c i a n o r a r e g i s te r e d d i et i c i a n . I f y o u a r e ta k i n g a n y m e d i c a t i o n s, y o u m u s t t a l k t o y o u r p h y s i c i a n b e f o r e st a rt i n g a n y e x e r c i s e p r o g r a m . I f y o u e x p e r i e n c e a n y l i g h t h e a d e d n e s s, d i z z i n e s s , o r s h o r t n e s s o f b r e a t h w h i l e e x e r c i s i n g , s t o p a n d c o n s u l t a p h y s i c i a n .  h e s e r ec o m m e n d a t i o n s a r e n o t m e d i c a l g u i d e l i n e s.  h i s b o o k i s f o r e d u c a t i o n a l p u r p o s es o n l y . ! o u m u s t c o n s u l t y o u r p h y s i c i a n p r i o r t o st ar t i n g t h is p r o g r a m o r i f y o u h a " e a n y m e d i c a l c o n d i t i o n o r i n # u r y t h a t c o n t r a i n d i c a t e s p h y s i c a l a c t i " i t y .  h i s p r o g r a m i s de s i g n e d f o r h ea l t h y i n d i " i d u a l s $ % y e a r s and older only. & l l f o r m s o f e x e r c i s e p o s e so m e i n h e r e n t r is k s . I t i s a d " i s a b l e t ha t r ea d e rs t o t a k e f u l l r e s p o n s i b i l i t y f o r t h e i r s a fe t y a n d k n o w t h e i r l i m i t s.  h e e x e r c i s e s a n d d i e t ar y p r o g r a m s i n t h i s b o o k a r e n o t i n t e n d e d as a s u bs t i t u t e f o r a n y e x e r c i s e r o u t i n e o r t r e a t m e n t o r d i e t a r y r e g i m e n t h a t m a y h a " e b e e n p r e s cr i b e d b y y o u r p h y s i c i a n . D o n ' t p e r f o r m a n y e x e r c i s e u n l e s s y o u h a " e b e e n sh o w n t h e p r o p e r t ec h n i ( u e b y a c er t i f i e d p e r s o n a l t r ai n er. D o n ' t p e r f o r m a n y e x e r c i se w i t h o u t p r o p e r i n s t r uc t i o n. & l w a y s d o a w a r m )u p p r i o r t o y o u r w o r k o u t s es s i o n a n d e n d w i t h a s t re t c h i n g c o o l d o w n s eg m e n t.

S a f et y * i r s t ! o u w i l l o n l y g e t p os i t i " e r es u l ts f r o m t h i s p r o g ra m i f y o u a re p e r f o r m i n g t h e e x er c i se s c o rr e ct l y. + e r e a r e a f e w t i p s f o r y o u t o m a x i m i z e y o u r r es u l ts:

1. 2.

 h e c k w i t h y o u r d o c t o r b e f o r e s ta r t i n g a n y n e w e x e r c i s e o r d i e t p r o g r a m . I t m a y b e n e c es sa r y t o c o n s u l t a t r a i n er i f y o u a r e u n s u r e o f h o w t o d o a n y o f t h e e x e r c i s es. D o -   d o e x e r c is es t ha t y o u d o n ' t u n d e rs ta n d h o w t o d o.

3.

I f s o m e t h i n g / h u r t s ' d o n o t d o i t . ! o u m u s t u n d e r s ta n d t h e d i f f e r e n c e b e t w e e n m u s c l e f a t i g u e and in#ury. & l wa ys error on the side of caution if y ou feel pain.

4.

 h i s p r o g r a m h a s t he p o t e n t i a l t o b e u se d w i t h t h o s e ne w t o f i t n e s s a s w e l l a s t h o s e t h a t ar e " e r y f i t . St a r t o f f c o n s e r " a t i " e l y a n d i n c r e a se i n t e n s it y a s y o u g o .

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0 e c a n / d o i t a l l '1 h o w e " e r, w e m a y n e e d a n e x t ra d a y o f r e s t b e t w e e n w o r k o u t s so f e e l f r ee t o t a k e a d a y o f a c t i " e r es t b et w e e n w o r k o u t s i f y o u a r e n' t u p t o t h e w o r k o u t . & c t i " e r e st i s a n a c t i " i t y t h a t is l o w i n t e n s i t y c a l o r i e b u r n i n g i n n a t u r e s u c h as w a l k i n g .

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2 s e p r o p e r e x e r c i s e f o r m a n d t r a i n c o n s er " a t i " e l y i n a l l w o r k o u t s . & l w a y s s t ar t w i t h t h e ea s ie r a l te r n a t i " e e x e r c i se s i f a p p r o p r i a t e, e " e n i f y o u h a " e e x e r c i s e d i n t h e p as t.  h e n e w e x e r c i s es, a n d n e w s t y l e o f m o " e m e n t s w i l l c a u se m u s c l e s o r e n es s e " e n f r o m w o r k o u t s y o u t h i n k 3 l o o k e as y 3.

8. D o -   d o i n t e r " al t r ai n i n g m o r e t ha n 4 ti m e s p e r w e e k . 9. D o -   t h e s k i p a w a r m)u p , a s w e l l , ta k e a f e w m i n u t es t o c o o l t h e b o d y d o w n . 1:. I f y o u h a " e a n i n # u r y , ge t m e d i c a l a t te n t i o n t o r e h a b i l i t a t e y o u r i n # u r y b e f o r e s ta r t i n g exercise program.

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Workout 1 1-Today you will ATT;$PT one pull up to see how close you are to completing it. est 3: seconds • >epeat 2 more times ?3 sets total@ • ,- (nline push up • 1: reps >est 3: seconds • >epeat ?2 sets total@ • - .ips 1: reps • >est 3: seconds • >epeat ?2 sets total@ • 1+a- /uats 2: reps • No rest  •

1+0  Pulsing s/uats 3: seconds • 3: seconds rest  • >epeat both e%ercises for a total of 3 sets • 11 e)erse single leg hip li3t  2: reps one leg • >est 1: seconds • 2: reps other leg • >epeat 2 more times ?3 sets total@ • 12 -pider ra$ls 1: reps per leg • >est 3: seconds • >epeat 2 more times ?3 sets total@ •

tatic tretching for 3/5 minutes

Workout 2 1-tik ups 1: reps • No rest  • 2- (n)erted ro$ 1: reps • >est 15 seconds • • >epeat twice ?for a total of 3 sets@ "- 4u5p pull ups $ith ontrolled desent  1: reps • >est 3: seconds • >epeat ?total of 2 sets@ • %-uper5an holds "old 3: seconds • >est 15 seconds • >epeat ?total of 2 sets@ • '- &anging leg raises 1: reps • >est 3: seconds • >epeat ?2 sets total@ •

*a- egular push up 3: seconds • no rest  • *0- (nline push up 3: seconds • no rest  • *  Plank hold "+ seonds >epeat twice ?total of 3 sets@ • 6- 7et ups As many as possible with good form • >est 3: seconds • >epeat ?2 sets total@ • , -ta0ility 0all plank As long as possible with good form • >est 3: seconds • >epeat ?2 sets total@ • a  /uat 8u5p • 3: seconds No rest • 0  Benh step up 3: seconds • No rest • >epeat 2 more times ?3 sets total@ • 1+- ta0ility 0all ha5string urls 3: seconds • >est 1: seconds • >epeat 2 more times ?3 sets total@ • 11a-pider ra$l 1: repsBleg • No rest  • 110- Mountain li50er 1: repsBleg • >est 15 seconds • >epeat 2 more times ?3 sets total@ •

tatic tretching for 3/5 minutes

Workout " 1-tik ups 1: reps • No rest • 2-apular retration "ang from a bar and try to squeeze the shoulder blades together! down and bac. ee • if you can initiate any movement. ?You need to connect the brain to your bac muscles to get them to wor for youC@ • o as many >eps as possible >est for 3: seconds • "a-#ssisted pull ups $ith ontrolled desent / 1: reps No rest  • "0- (n)erted o$ - 1: reps • >est for 3: seconds >epeat 2 more times ?total of 3 sets@ • %-&anging leg raises 1: reps • >est 3: seconds • >epeat ?total of 2 sets@ • '- Burpee 9$ith push up: 1: reps • >est 3: seconds • >epeat ?total of 2 sets@ • *a-Push ups - 3: seconds No rest  • 60- Plank &old  - 3: second hold >est 3: seconds • >epeat both e%ercise 2 more times ?3 ets Total@ • ,- .ip • • •

3: seconds >est 15 seconds >epeat ?total of 2 sets@

a- Pulsing s/uat 3: seconds • No rest  • 0  Bo; 4u5p

• • •

1: reps >est 15 seconds >epeat ?total of 3 sets@

1+a-pider ra$l  1: reps per leg No rest  • 1+0-e)erse &ip Li3t - 1: reps per leg 3: rest  • >epeat Doth e%ercises 2 more time ?3 sets total@ •

tatic tretching for 3/5 min

Workout % 1-Today you will #TTEMPT one pull up to see how close you are to completing it. epeat ?3 sets total@ • %-a (nline push up 3: seconds • No rest  • %0- (n)erted ro$ 3: seconds • >est 15 seconds • >epeat ?3 sets total@ • 'a-4u5p pull up - 1 rep No rest • '0- &anging Leg aises  - 5 reps >est 1: seconds • >epeat ?5 sets total@ •

*a- Bulgarian split s/uat  1: reps ?one leg@ • No rest  • *0- printer tart skip hop 9sa5e leg: 3: seconds • >est 3: seconds • >epeat on other leg • >epeat for a total of 3 sets for each leg • 6-ta0ility Ball plank "old to failure ?hold as long as possible@ • >est 3: seconds • >epeat ?2 sets total@ •

tatic tretching for 3/5 min

Workout ' 1-tik ups 1: reps • No rest  • 2a-Push ups 3: seconds • No rest  • 20- #ssisted pull ups $ith ontrolled desent 1: reps • >est 3: seconds • >epeat ?total of 3 sets@ • "a-Burpees $ith push up- 1: reps No rest  • "0- (n)erted ro$   1: reps >est for 3: seconds • >epeat ?3 sets total@ • %-#lternate hanging leg raises  0ring knees to opposite el0o$ 1: reps • >est 3: seconds • repeat  • 'a-Body$eight s/uat  3: seconds No rest  • '0  /uat 8u5p  1: reps

• •

>est 3: seconds >epeat ?3 sets total@

*a-#lternate re)erse lunge /3: seconds No rest  • *a- Bo; 8u5p - 3: seconds >est 3: seconds • >epeat ?3 sets total@ • 6a - pider ra$ls  1: per leg No rest  • 60 -Plank &old  3:E seconds >est for 15 seconds • >epeat ?3 sets total@ • ,a-Biyle runh 2: repsBleg • No rest  • ,0- Mountain li50er 1: repsBleg • >est 15 seconds • >epeat 2 more times ?3 sets total@ •

tatic tretching for 3/5 min

Workout * 1-tik ups 1: sticups • No rest  • •

2-apular retration "ang from a bar and try to squeeze the shoulder blades together! down and bac. ee • if you can initiate any movement. ?You need to connect the brain to your bac muscles to get them to wor for youC@ Try as many as you can • • >est for 3: seconds

"a- &anging leg raise 1: reps • No rest • "0-#ssisted pull up $ith % ount deent

• • •

'or up to1: reps >est 3: seconds >epeat ?total of 3 sets@

%a-Push ups - 3: seconds No rest  • %0- Plank &old  - 3: second hold >est 3: seconds • >epeat both e%ercise 2 more times ?3 ets Total@ • '-Body$eight peed /uats 2: seconds • >est 1: seconds • >epeat 5 more times ?6 ets total@ • *-ta0ility 0all ha5string urls 3: seconds • >est 15 seconds • • >epeat 2 more times ?3 sets total@ 6-e)erse &ip Li3t - 1: reps per leg 15 seconds rest  • >epeat 2 more time ?3 sets total@ • ,a -ide plank - hold for 3: seconds each side No rest  • ,0- pider Cra$l  - 1: reps each leg >est for 3: seconds • >epeat both e%ercises • -ta0ility 0all roll out  1: reps • >est 3: seconds • >epeat ?2 sets total@ •

tatic tretching for 3/5 min

Workout 6 1/Today you will ATT;$PT one pull up to see how close you are to completing it. est 3: seconds •

12-printer start skip hop 3: seconds per leg • >est 3: seconds • >epeat 2 more times ?3 sets total@ •

1"a e)erse hip li3t-  1: reps each leg No rest  • 1"0-ta0ility 0all ha5string url / 1: reps >est for 3: seconds • >epeat 2 more times ?3 sets total@ •

tatic tretching for 3/5 min

Workout , 1est • 20- (n)erted o)erhand ro$ 1 rep • No >est •  #ssisted pull ups $ith ontrolled desent • 9 reps No >est • (n)erted o)erhand ro$ 2 reps • No >est • Continue to ount do$n=ount up> &est 3: seconds • >epeat • *a-/uats 3: seconds • No rest  • *0- Wall sit  3: seconds • No rest  • *-Push ups 3: seconds • >est 3: seconds • >epeat ?total of 3 sets@ • 6-ta0ility 0all plank 3:E second hold • >est 3: seconds • >epeat ?total of 2 sets@ • ,a-pider ra$l - 1: reps each leg No rest  • ,0 Mountain Cli50ers  - 1: reps each leg 3: second rest  • >epeat both e%ercises 2 more times ?3 sets total@ •

tatic tretching for 3/5 min

Workout 12 1-tik ups 1: reps • No rest  • 2 -apular retration  - hang from a bar and try to squeeze the shoulder blades together! down and bac. ee if you can initiate any movement. ?You need to connect the brain to your bac muscles to get them to wor for youC@ Try as many reps as possible • 3: second rest  •

"a/ #ssisted $eighted pull up $ith % ount deent ?if you can handle adding 5 lbs to your own body weight! do so! if not! +ust do body weight@ 1: reps • 3: second rest  • "0-(n)erted ro$ 1: reps • >est 3: seconds • >epeat both e%ercises 2 more times ?3 sets total@ •

%a-Push ups - 15 reps • No rest  %0- Plank &old  - 3:E second hold >est 3: seconds • >epeat both e%ercise 2 more times ?3 ets Total@ • 'a- /uats  3: seconds • No rest  '0-ta0ility 0all ha5string urls 3: seconds • '- printer start skip hop 3: seconds per leg • >est 1 min • >epeat 2 more times ?3 sets total@ • 11-ta0ility 0all rollout  1: reps • >est 3: seconds • >epeat 2 more times ?3 sets total@ •

tatic tretching for 3/5 min

Test .ay $ae sure that you’re well rested. You don’t want to be sore from your previous worout. 'arm up with the usual dynamic stretches that you’ve done for the previous twelve worouts. o a five stic ups and five scapular retraction reps. >est 3: seconds. Fo to your pull up bar! imagine how you’ll pull yourself all the way up. Thin about what muscles you’ll be recruiting! do the rep in your mind before you ever grab onto the bar. Now get your grip on the bar. ;ngage the muscles of your bac and start the movement! watch how you pull your body up to the bar.