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 worouts to follow. Tae a day of rest in between each worout! or add a "##T style worout on your day off. $y suggestion is to repeat this program twice for over si% wees of programming. &#f you want some e%cellent ideas for "##T for after your worout or for your day of rest. You should chec out my good friend! $ie 'hitfield’s ('orout )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 tae 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 .
5.
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 .
6. 7.
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;$PT one pull up to see how close you are to completing it.
est 3: seconds • >epeat ?2 sets total@ • %- &anging leg raise 1: reps • >est 3: seconds • >epeat ?2 sets total@ • '- (n)erted ro$ 1: reps • >est 15 seconds • >epeat 2 more times ?3 sets total@ • * - Push ups to "+ se plank hold 1: reps • >est 3: seconds • >epeat 2 more times ?3 sets total@ • ,- (nline 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$ls 1: reps per leg • >est 3: seconds • >epeat 2 more times ?3 sets total@ •
tatic tretching for 3/5 minutes
Workout 2 1-tik ups 1: reps • No rest • 2- (n)erted ro$ 1: reps • >est 15 seconds • • >epeat twice ?for a total of 3 sets@ "- 4u5p pull ups $ith ontrolled desent 1: reps • >est 3: seconds • >epeat ?total of 2 sets@ • %-uper5an holds "old 3: seconds • >est 15 seconds • >epeat ?total of 2 sets@ • '- &anging leg raises 1: reps • >est 3: seconds • >epeat ?2 sets total@ •
*a- egular push up 3: seconds • no rest • *0- (nline push up 3: seconds • no rest • * Plank hold "+ seonds >epeat twice ?total of 3 sets@ • 6- 7et ups As many as possible with good form • >est 3: seconds • >epeat ?2 sets total@ • , -ta0ility 0all plank As long as possible with good form • >est 3: seconds • >epeat ?2 sets total@ • a /uat 8u5p • 3: seconds No rest • 0 Benh step up 3: seconds • No rest • >epeat 2 more times ?3 sets total@ • 1+- ta0ility 0all ha5string urls 3: seconds • >est 1: seconds • >epeat 2 more times ?3 sets total@ • 11a-pider ra$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-tik ups 1: reps • No rest • 2-apular retration "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 $ith ontrolled desent / 1: reps No rest • "0- (n)erted o$ - 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 (nline 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-tik ups 1: reps • No rest • 2a-Push ups 3: seconds • No rest • 20- #ssisted pull ups $ith ontrolled desent 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-Biyle runh 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-tik ups 1: sticups • No rest • •
2-apular retration "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 $ith % ount deent
• • •
'or up to1: reps >est 3: seconds >epeat ?total of 3 sets@
%a-Push ups - 3: seconds No rest • %0- Plank &old - 3: second hold >est 3: seconds • >epeat both e%ercise 2 more times ?3 ets Total@ • '-Body$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.
"-#ssisted $eighted pull ups $ith ontrolled desent ?if you can handle it! add 5 lbs to your own body weight! if not! +ust do body weight@ 1: reps • >est 3: seconds • >epeat • %-(n)erted ro$ 3: seconds • >est 15 seconds • >epeat ?total of 3 sets@ • '-e)erse 0ody$eight 3lies ?o these the same as the reverse fly ?D rear delt fly@! use no D’s! and concentrate on squeezing the shoulder blades together@ 3: seconds • >est 1: seconds • >epeat ?total of 2 sets@ • 6-&anging leg raises 1: reps • >est 3: seconds • • >epeat ?2 sets total@ 1+-Push ups >eps to failure ?how many can you do=@ • >est for 1 minute • >epeat ?total of 2 sets@ • 11-ta0ility 0all plank "old to failure • >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 , 1<tik ups 1: reps • No rest • 2-apular retration "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 reps as possible • >est for 3: seconds • "a-#ssisted pull ups $ith ontrolled desent - 1: reps No rest • "0-.eline push up- 1: reps >est for 3: seconds • >epeat both e%ercises 2 more times ?2 sets total@ • %-(n)erted ro$ 3: seconds • >est 3: seconds • >epeat ?2 sets total@ • '-&anging leg raises 1: reps • >est 3: seconds • >epeat ?2 sets total@ • *a-Push ups - 1: reps
No rest *0- Plank &old - 3: second hold >est 3: seconds >epeat both e%ercise 2 more times ?3 ets Total@ •
• •
6a-Benh step up 1: reps per leg • No rest • 60-Pulsing s/uat 2: reps • >est 3: seconds • >epeat ?total of 3 sets@ • ,a-e)erse hip li3t - 1: reps each leg • No rest ,0- Plank &old - 3:E second hold 3: second rest • >epeat both e%ercises 2 times ?3 sets total@ •
tatic tretching for 3/5 min
Workout 1-tik ups 1: reps • No rest • 2a-4u5p pull ups $ith ontrolled desent - 1: reps No rest • 20- (n)erted ro$ - 1: reps 3: second rest • >epeat 2 more times ?3 sets total@ • "a-(nline push up 3: seconds • No rest • "0- /uat 8u5p 1: reps • >est 3: seconds • >epeat ?total of 3 sets@ •
'a-Burpees 9$ith push up: 1: reps • No rest • '0-e)erse lunge 1: reps per leg • >est 3: seconds • >epeat ?2 sets total@ • *a ta0ility 0all ha5string url 1: reps • No rest • *0 ta0ility 0all re)erse hip li3t hold 90oth 3eet on the 0all: 3: seconds • >est 3: seconds • >epeat ?total of 2 sets@ • 6a ide plank 3: seconds No rest • • >epeat opposite side 60 Push up - 1: reps 3: second rest • >epeat ?total of 2 sets@ • ,- ta0ility 0all plank "old to failure •
tatic tretching for 3/5 min
Workout 1+ 1-tik ups 1: reps • No rest • 2a-#ssisted pull ups $ith ontrolled desent 1: reps • No >est • 20- (n)erted o)erhand ro$ 1 rep • No >est • #ssisted pull ups $ith ontrolled desent • 9 reps No >est • (n)erted o)erhand ro$ 2 reps • No >est • Continue to ount do$n=ount up> &
"-&anging leg raises 0ring knees to opposite el0o$ 1: reps • >est 3: seconds • >epeat ?2 sets total@ • %-Push up Fo to failure • 3: second rest • >epeat ?2 sets total@ • 'a-Burpee - 1: reps No rest • '0- Plank hold - 3: seconds 3: second rest • >epeat ?total of 2 sets@ •
*a-Burpees 3: seconds • No rest • *0-#ternate re)erse lunge 3: seconds • >est 3: seconds • >epeat ?total of 2 sets@ • 6a ta0ility 0all roll out 1: reps • No rest • 60-pider ra$ls 1: reps each leg • >est 3: seconds • >epeat ?2 sets total@ •
tatic tretching for 3/5 min
Workout 11 1 - Today you will ATT;$PT one pull up to see how close you are to completing it. est 3: seconds to 1 minute • >epeat ?3 sets total@ • %a-(n)erted o)erhand ro$s • 3: seconds No rest • %0- e)erse 0ody$eight 3lies ?o these the same as the D reverse flies! use no D’s! concentrate on squeezing the shoulder blades together@ 3: seconds • >est 3: seconds •
•
>epeat ?2 sets total@
'-&anging leg raises 1: reps • >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-tik ups 1: reps • No rest • 2 -apular retration - 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 $ith % ount deent ?if you can handle adding 5 lbs to your own body weight! do so! if not! +ust do body weight@ 1: reps • 3: second rest • "0-(n)erted ro$ 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 $ae sure that you’re well rested. You don’t want to be sore from your previous worout. 'arm up with the usual dynamic stretches that you’ve done for the previous twelve worouts. 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.
