Underground Fit Club

Workout:
Max Pushups
then
3 rounds of
10 bench jumps
15 body rows
8 kte
30 squats
25 asu
run a lap
then
max pushups

Post maxes and time to comments.

Workout:
10 Divebomber pushups +
30 Squats +
20 Spiderman pushups +
40 Lunges +
30 Incline pushups +
50 Atomic Situps +
40 Regular pushups +
30/30 Situps/V-ups +
50 Decline Pushups +
10 KTE + 30 Reverse Crunches +
10 KTE + 50 Bicycles

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Workout:
Alternate sets of incline pushups (feet higher than hands) and decline pushups (hands higher than feet).
Use a chair or coffee table to put feet on for incline pushups then switch and put your hands up for decline pushups. Use 40% of your max for the inclines and then 60% for the declines. You will rest 20 secs in between each set.
Here’s a difference from past homeworks: Go for as many sets as possible, but when you fail wait 5 minutes and then repeat the sets.

Workout:
Start with 35 pushups then
Tag team 21-15-9 reps of KB swings (do 15 pushups after each set while your partner is going) then
Do another 35 pushups then
Tag team 21-15-9 reps of DB thrusters (do 15 pushups after each set while your partner is going) then
Finish with 40 pushups!

Workout: Perform 1 pushup then rest 5 sec then add 2 pushups and 5 secs of rest every time. So…1 pu rest 5, 3 pu rest 10, 5 pu rest 15, etc… until you can’t go on. Your total number will grow pretty quickly. Do this workout today and then another time this weekend.

Post your numbers to comments.

Workout:
10 rounds of
5 handstand pushups
7 pullups
9 dips
12 bench jumps
20 core movements

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3 sets of pushups at 90% of maximum.
1st set: narrow grip - do only the lower half of the pushup movement.
2nd set: wide grip - complete movement.
3rd set: normal grip - do the middle part of the movement.

Warmup: dynamic stretching

Workout: 4 max sets of pushups with 70 secs of rest in between.

then 3 rounds of
run 800 +
50 squats

Post pushups and time to comments.

Do the exact flex arm plank that we did earlier this week. Look back at your numbers and try to increase your time.
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Warmup: 2 x 10 of Squats, body rows, pushups, and kb swings.

Workout: 5 x 3 of Weighted Dips
After each set do one weighted negative pullup by holding punching bag with legs.
After that do core work.

Post loads to comments.