05/12/2020
Warmup - 15 Burpees with pushup
15 second rest between exercises, repeat for 3 circuits (if you don't want to do a circuit, you can also do all 3 sets per exercise with a break between sets)
1 - Isometric prayer press, 30 seconds (breathe and press hard)
2 - Tricep dips on floor with bent knees, 12 count
3 - Isometric pushup***, 30 seconds (1 rep)
4 - Tricep kickbacks with weight*, 12 count each arm
5 - Close hands push up**, 12 count
6 - Side plank with reach under, 12 count each side
7 - Overhead Tricep press, use weight, band or rope over top hinge or tree branch, be creative, 12 count
8 - Plank ups, 12 count each side (start with opposite hand second set)
* To create weighted resistance, tools (hammer, heavy wrench, etc), cans, gallon jug filled with sand, fill a bag with handles (even a grocery bag) with canned goods or other small heavy items and weigh it on your scale for an approximate weight.
** for progressive pushups, put weight in a backpack and wear (be sure to use the waist strap) and regressive pushups, modified on your knees
*** How to do Isometric Push-Up - Get down into a standard push-up position. Hands about shoulder-width apart. Lower yourself down at the elbows until your chest nearly touches the ground. Hold for 30 seconds to a minute. Push up from the isometric hold. This completes one rep.
