Category Archives: Press Ups

Full body workout with a partner

  1. Warm up with suicides – running from a base line to a line (5 metres away), back to base line, line (10 metres away), back to base line, line (15 metres away) and back to base line.  Repeat three times.
  2. Dynamic stretch from legs, mid and upper body.
  3. 30 arm rows.  With a partner, face each other and hold each other’s wrists.  Then push and pull hands rapidly backwards and forwards 30 times.
  4. Agility ladder (2minutes per bullet point)
    • Left foot out, right in, left in, right out, left forward in, right in, left out, right in, left in, right out etc
    • Jump two feet in, jump forward, two feet out, squat, jump two feet in, jump forward etc
    • One hand either side of a rung, press up and move laterally side-wards along the ladder, press up etc
    • Left foot in and right foot out, switch sides, switch sides and move laterally up the ladder
Agility ladder squats

Squats on the agility ladder

  1. Press up  (25 seconds per exercise, 5 seconds rest)
    • Scorpion press up – as you lower yourself down bring your knee to elbow, push up back to the normal press up position.  Repeat with your opposite knee.
    • Leg raise press up – as you lower yourself raise one leg (straight) as high as you can, push up back to the normal press up position.  Repeat with you opposite leg.
    • Wide press press up – lie flat on you front with your arms out in a crucifix position, bring your hands in a few inches either side and press up.
    • Wheel barrow press up – one person hold the feet/legs up of your partner, whilst they perform elevated press ups.
    • Diamond press up – put your hands together in a diamond formation and press up and down (this is to focus on the tricep).
    • Left/Right press up on a medicine ball – put one hand on a medicine ball so you’re lopsided, press up, roll the ball onto the opposite side and press up.
Partner press ups

Partner press ups in synch

  1. Crunches (50 seconds per exercise, 10 seconds rest)
    • Penguin sit ups – in a sit up position, lift your shoulder blades off the floor, bend round to the side and touch either heel and switch sides.
    • Crucifix – lie on your back in a crucifix position, keeping your legs straight raise them to the ceiling and to the floor (6 inches off the floor)
    • Russian twists – sit up to 45 degrees and twist your body either side from left to right.
  2. Static stretches to cool down

Alternative Plyometric Exercises

I’ve incorporated plyometric exercises into my routine for a while now (explanation of plyometrics) and have come across some more. Like most of the exercises and workout routines posted here, they are focussed on developing the necessary muscles for martial arts:

    From the lunge position, jump up by driving your back leg to your chest
    Box jumps
    Bunny/frog hops (from low squat position to a tuck jump)
    Hop, skip and jump
    Clap push ups
    Alternating jumping lunges
    Push up and feet take off (like a horizontal star jump)
    From kneeling, jump into a squat position
    Push up into a squat (by tucking your knees right in)

Press Up Challenge

Although this might sound relatively easy, try doing 100 press ups in 4 minutes. You’re allowed to have rests i.e. it doesn’t need to be 100 in a row.

Remember your form/technique – arms bent so your chest is 3 inches off the floor and extend all the way up.

At a rate of 2 seconds per press up, there’s still a window for a 40 second break.