Every so often the team at Hoppa Fitness produce a workout programme that is designed to push participants to their limits. Their latest offering, for those brave enough, is called the 'Killer Press Ups Challenge'. This programme is deceiving. It starts off pretty easy for the first week or so, however, by week 6, you will be well acquainted with the joys of lactic acid build up. Though it is tough, the trade off makes all the sweat and tears worth it. By the end of the challenge you should see significant muscle mass gains to go with a dramatic increase in upper body and core strength.
Anytime and Anywhere
The great thing about the 'Killer Press Up Challenge' is that it can be done pretty much anywhere and at anytime. All that is needed is a bit of space and you are ready to go.
Training Principles
Schedule
The 'Killer Press Up Challenge' is a workout routine that is performed 7 days a week over the course of a month. The workout can be performed at any time during the day, it is entirely up to you. As the workout is relatively short it can be completed first thing in the morning before work, during lunch breaks, or at night before bed. The programme can also be integrated or compliment any existing fitness regime.
The Workout
The 'Killer Press Up Challenge' consists of 4 bodyweight exercises that target the pectoral muscles, the triceps, and the core. Each exercises is performed for one set. Typically, a single workout lasts no longer than 7 minutes.
Goals
The aim of the challenge is to complete a 140 press ups, over 4 sets, by the sixth week of the programme. However, the 'Killer Press Up Challenge' doesn't just help you increase your press up rep count. By performing the workout 7 days a week over a 4 week period you are likely to see significant gains in lean muscle mass and upper body and core strength.
Progression
Central to all successful workout routines is an emphasis on progression. The body's adaptation to exercise can occur relatively quickly, which will result in diminishing returns and stall progress. This is why it is important to make sure every workout is challenging. If you begin to feel comfortable with an exercise it is vital that you increase the intensity or number of sets/reps performed to continue making gains. Over the course of the programme, participants will gradually increase the number of reps performed per exercise to help maintain intensity and maximise the potential for continued gains. Each week participants will increase the rep count by 20. During the first week 40 reps in total are completed per workout. By the sixth week a 140 reps are completed per workout.
Strict Press Up
Start the exercise in a high plank with your palms flat, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged. Then bend your elbows and lower your chest to the floor. Finally, push through the palms of your hands to straighten your arms.
Wide Hand Press Up
Place your hands wider than shoulder-distance apart (about one and a half times as wide) and keep your fingers pointing forward. Extend your legs fully behind you and tuck the balls of your feet into the floor. Tighten your core, keep your back flat and your buttocks squeezed. Then slowly lower yourself down until your chest touches the floor, keep your elbows straight above your wrists. The moment your chest touches the floor, push away from the floor and return to the starting position with your elbows fully extended.
Diamond Press Up
To begin get on all fours with your hands together under your chest. Then position your index fingers and thumbs so they’re touching, forming a diamond shape, and extend your arms so that your body is elevated and forms a straight line from your head to your feet. Lower your chest towards your hands, making sure you don’t flare your elbows out to the sides and keeping your back flat. Stop just before your chest touches the floor, then push back up to the starting position.
Elevated Press Up
Start the exercise with feet elevated in a plank with your palms flat, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged. Then bend your elbows and lower your chest to the floor. Finally, push through the palms of your hands to straighten your arms.
Sample week 1
Killer
Press Up Challenge
Download full workout programme pdf £1.99