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The Push-Up. This has always been one of our foundational movements here at Farmgirlfit. So simple in theory, yet quite challenging in execution, and if you could sum up Farmgirlfit in 2 short phrases, they just might be:

1. Keep it simple, get it done, and
2. We’ll never back down from a challenge.

Often thought of as an upper body exercise, the Push-Up really requires engagement through the entire body to perform efficiently. Highly functional in terms of translating to the ways you move in everyday life, and always new ways to up-level and down-level to make it both challenging but achievable for ANYONE!

We’re taking the next month to focus on it, both in and outside of the gym. Each week, we will give you a set amount of work. The goal is to complete the work 3x that week (in addition to The Grind or whatever other workouts you choose). Use this handy tracking calendar to mark it off – you don’t necessarily have to stick to the indicated days, just make sure to do 3x/week. The next week, we’ll add different progressions, but you can always revert to the week prior. This work will help improve your push-ups, whether you are still looking for your first one or can bust out 20 without breaking a sweat! Let’s do it!

Week One: Begin

Theme Song: Michael Jackson – Wanna Be Startin’ Something

Warm-Up (Click HERE for a follow-along instruction video):

• Shoulder CARs 3/side +
• Scapular CARs 3 each direction +
• Wrist CARs 3 each direction

3 Rounds (Click HERE for a follow-along instruction video):

• Perfect top of push-up position and hold for 0:30-1:00
• 10 Scapular Push-Ups
• 5-10 Push-Ups on toes (find an elevation - wall, box, bench, bar at the rig - that you can do at least 5 push-ups at but not more than 15).  If you can bust out 15 adjust to a lower elevation, maybe even into a declined position (feet higher than hands).

Week Two: Build

Theme Song: The Foundations – Build Me Up Buttercup

Warm-Up (Click HERE for a follow-along instruction video):

• Shoulder CARs 3/side +
• Scapular CARs 3 each direction +
• Wrist CARs 3 each direction

3 Rounds (Click HERE for a follow-along instruction video):

• Setup in a strong push-up position, lower ¼ (on your toes), hold as long as you can (up to 0:30), then drop to your knees if needed and lower all the way to the floor.
• Setup in a strong push-up position, lower until you are hovering just above the floor and hold for up to 0:30 (go as far as you can on your toes, drop to your knees when needed), then relax to the floor.
• 5-10 Push-Ups on toes – Same options as last week, but the goal is to challenge yourself and choose a little lower elevation than last week.

Week Three: Advance

Theme Song: Ciara – Level Up

Warm-Up (Click HERE for a follow-along instruction video):

• Shoulder CARs 3/side +
• Scapular CARs 3 each direction +
• Wrist CARs 3 each direction

3 Rounds (Click HERE for a follow-along instruction video):

• 5 Tempo Push-Ups: slow lower for 3, hold at the bottom for count of 2, push back up. The goal is to be on your toes for as long as possible, but using your knees when needed to keep strong form and finish the reps. These could also be elevated if needed.
• 5 Failure Point Push-ups: now take away the tempo pace, but same full range of motion. Do as much of the push-up as you can on your toes, and drop your knees at your failure point to finish the rep.
• 5 Perfect Hand Release Push-Ups: Working on your knees if needed, but challenging yourself to be on your toes if possible. Lower all the way to the floor, release and reset your hands then really focus on strong form pushing out of the bottom.

Week Four: Put it all together!

Theme Song: Salt n Pepa – Push It

Warm-Up:

• Shoulder CARs 3/side +
• Scapular CARs 3 each direction +
• Wrist CARs 3 each direction

Then:

Max Push-Ups (on your toes) in a row. Elevated if you need, but try to do on the floor!