There are all kinds of pushups – close grip, wide grip, explosive, military, bosu, decline…the list goes on and on. This week isn’t all about push ups, but pushing in general.
Some of my favorite training splits have been when they aren’t focussed on training a specific body part, but when they are created around pushing or pulling.
Since I am in charge this week, I decided to create a challenges that pushes four body parts with pushing exercises.
- Quads / legs
Four ‘push ups’ here we come!
I love supersets, so this workout is full of them.
- Superset – Move from the first exercise to the next exercise without a rest between the exercises.
Let’s get pushing!
I’ve laid it all out below, but make sure to grab your PDF for Week Four of Fitmas to take to the gym with you.
**Warm up well by running for 10 minutes and complete dynamic stretches such as high knees and butt kicks.
The supersets are listed below with the rep counts next to the exercises. Increase weight as the number of reps decrease.
- After each set of supersets, rest for 1 minute.
- After completing all 4 sets of the superset, rest for 2 minutes before going onto the next set of supersets.
**Stretch lightly between your first few sets of exercises**
Free book for everyone!
This week I conquered one of my epic fears – speaking on live television. I offered a free copy to all the CTV viewers a free copy of my ebook, If I Die, Please Bring Cheesecake to my Funeral.
Watch the video where I conquer my fear of speaking on live television and find out how to get your free copy of my book.
**The offer only lasts until October 25**
- The Get In Shape Girl’s healthy eating tip for week four.
I have goood news. We can lower the glycemic load of foods by eating protein and fat so it takes longer for the foods to digest! This also means we will stay full longer, which will lead to less cravings.
This week I challenge you to add a serving of nutritional fat and/ or protein to each meal and see if it helps with your cravings. I bet it will!
It’s time to grab the PDF for Week Four of Fitmas and get pushing!