Workout #1
- Pushups - 5 sets x 12
- Difficulty Options
- [Beginner - Hand Elevated on couch/bench/etc.]
- [Intermediate - Normal Pushup Position]
- [Advanced - Feet Elevated]
- Shoulder Squeezes - 5 sets x 10
- (3 Second Holds)
- Hand Walks - 5 sets x (options)
- Difficulty Options
- [Beginner - 5 Steps]
- [Intermediate - 10 Steps]
- [Advanced - 15 Steps]
- Door Row - 5 sets x (options)
- Difficulty Options
- [Beginner -10]
- [Intermediate - 20]
- [Advanced - 30]
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Workout #2
- Negative Pushups - 5 sets x (options)
- Difficulty Options
- [Beginner - 5 reps (5 seconds)]
- [Intermediate - 10 reps (5 seconds)]
- [Advanced - 10 reps (10 seconds)]
- Overhead Shoulder Squeezes - 5 sets x 10
- (3 Second Holds)
- Pushup-to-Plank - 5 sets x (options)
- Difficulty Options
- [Beginner - 10]
- [Intermediate - 15]
- [Advanced - 20]
- Negative Door Row - 5 sets x (options)
- Difficulty Options
- [Beginner -10 (5 seconds)]
- [Intermediate - 10 (10 seconds)]
- [Advanced - 20 (10 seconds)]
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Workout #3
- Pushup In&Out Hops - 5 sets x (options)
- Difficulty Options
- [Beginner - 10 reps (Step Up and Down)]
- [Intermediate - 10 reps (Normal Pushup Position)]
- [Advanced - 20 reps (Normal Pushup Position)]
- Door Row Holds - 5 sets x (options)
- Difficulty Options
- [Beginner - 20 Seconds]
- [Intermediate - 40 Seconds]
- [Advanced - 60 Seconds]
- Single Arm Elevated Pushup - 5 sets x (options)
- Difficulty Options
- [Beginner - 10 each arm (Hands on Elevated Surface)]
- [Intermediate - 10 each arm]
- [Advanced - 20 each arm]
- Single Arm Door Row - 5 sets x (options)
- Difficulty Options
- [Beginner -10 each arm]
- [Intermediate - 15 each arm]
- [Advanced - 20 each arm]
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Workout #4
- Pushups - 5 sets x (As Many as Possible in 30 Seconds)
- Difficulty Options
- [Beginner - Hand Elevated on couch/bench/etc.]
- [Intermediate - Normal Pushup Position]
- [Advanced - Normal Pushup Position]
- Shoulder Squeezes - 5 sets x (As Many as Possible in 30 Seconds)
- (2 Second Holds)
- Hand Walks - 5 sets x (As Many Steps as Possible in 15 Seconds Each Direction)
- Door Row - 5 sets x (As Many as Possible in 30 Seconds)
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Workout #5
- Pushups - 5 sets x (as many as possible in a row)
- Difficulty Options
- [Beginner - Hand Elevated on couch/bench/etc.]
- [Intermediate - Normal Pushup Position]
- [Advanced - Feet Elevated]
- Towel Rows - 5 sets x (options)
- Difficulty Options
- [Beginner - 10]
- [Intermediate - 20 Steps]
- [Advanced - 30]
- Pushup Step Ups - 5 sets x (options)
- Difficulty Options
- [Beginner - 10]
- [Intermediate - 15]
- [Advanced - 20]
- Towel Twist - 5 sets x (options)
- Difficulty Options
- [Beginner -5 each]
- [Intermediate - 10 each]
- [Advanced - 15 each]
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