25 DOWNS- Upper Body Workout

              This is a workout I borrowed from Tom Lang, my former strength and conditioning coach. This workout isn’t easy and should only be tried if you aren’t experiencing pain or discomfort. This workout involves a lot of pushing motions which would benefit athletes who do a lot of pulling (climbers, skiers, swimmers, rowers, etc). The workout also takes you in different ranges of motion such as full shoulder flexion and shoulder extension. I would suggest warming up before attempting the workout. The workout is simple. You start at 25 repetitions of each exercise then drop the repetitions by 5 for each set. Add a minute of plank in between sets. Starting at 25 repetitions may be too much of a challenge to start so you can modify by lowering the repetitions. For example, you can at 10 repetitions and drop each subsequent set by 2 repetitions. If you want MORE challenge, you can add burpees and/or pullups  to the list of exercises.  If you have any questions on how to modify the workout or how to perform the exercises, feel free to contact me at sandyvojik@gmail.com. Good Luck!

Set 1

25 reps of pushups, triceps dips and pike pushups. 1 minute plank

Set 2

20 reps of pushups, triceps dips and pike pushups. 1 minute plank

Set 3

15 reps of pushups, triceps dips and pike pushups. 1 minute plank

Set 4

10 reps of pushups, triceps dips and pike pushups. 1 minute plank

Set 5

5 reps of pushups, triceps dips and pike pushups. 1 minute plank

 

The Exercises

PUSHUP

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TRICEP DIP

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PIKE PUSH UP

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PLANK

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Thanks to Tim Lang for coming up with something so terrible :) and to my friend, Kim, for demonstrating the exercises.