MetCon 100 (Metabolic Conditioning Program)
Problem your higher physique and core power with this push up exercise. This higher physique exercise targets the chest, shoulders, triceps, biceps, again and core utilizing dumbbells. The last word problem: full 100 push ups by the top of this power and conditioning exercise.
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Problem your higher physique power and endurance with this push up exercise.
Day two of our 2-Week MetCon 100 Program challenges you to finish 100 push ups.
The push up is a complete physique train that emphasizes the chest, arms and core.
Push ups are one of the crucial difficult body weight workout routines you are able to do. Reaching a stable push up takes time and consistency — and correct type is vital to keep away from harm. When you’re engaged on enhancing push ups, discover a free push up development program right here.
You’ll full ten units of ten push ups all through the exercise for a complete of 100 push ups. There are a number of push up variations you may strive at present – carry out commonplace push ups with us, or take them from an incline.
Push Up Exercise FAQs
Push ups are one of the crucial difficult physique weight workout routines as a result of they’re a complete physique train, emphasizing the chest, arms and core. There are numerous methods to switch or progress a push up. Learners can add an incline to push ups by inserting their fingers on an elevated floor, like a chair or bench. Extra superior athletes would possibly strive plyometric push ups or different superior variations. The push up is a superb compound train because it engages many muscle teams directly.
Push ups use your body weight as resistance, making them a flexible and practical train that may be achieved anyplace. By constructing power in your higher physique and core, push ups can enhance your posture. That mentioned, a well-rounded train routine will embrace quite a lot of coaching.
That will depend on your health targets! Begin the place you might be and do what you may. At the moment’s exercise will problem you to finish 100 push ups, but it surely’s vital to finish them with good type. Begin with a variation to construct higher physique and core power. I like to recommend including an incline by inserting your fingers on a countertop, bench or field. Discover suggestions to enhance your push up type right here.
30-Minute Push Up Exercise (MetCon, Day 2)
Construct higher physique power at residence utilizing only a set of dumbbells on this push up exercise.
This metabolic conditioning exercise challenges you to finish 100 push ups. We’ll goal the chest, shoulders, triceps, biceps, again and core on this exercise.
I counsel doing this push up exercise as soon as every week as a part of a well-rounded exercise routine.
Exercise Tools:
A medium-to-heavy set of dumbbells. Non-obligatory bench/field.
I counsel anyplace from 8-25 lbs. We’re utilizing 10-20 lb dumbbells on this exercise.
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Exercise Directions:
Comply with together with the guided Push Up Exercise on YouTube, led by licensed private coach and health teacher, Lindsey Bomgren.
Your Exercise Seems to be Like This:
9 Dumbbell Arm Workout routines
Timed Intervals (30 seconds work, 15 seconds relaxation. Full as many reps as you may within the timed interval.)
Strict Units (repeat every chest train x 2 units, back-to-back)
Carry out 10 Push Ups After Every Train For a Complete of 100 Push Ups
Exercise Define
Push Up
V-Sit Alternating Shoulder Press
Again Row
Bicep Curl
Chest Fly
Cranium Crusher
Single Arm Push Press
Fowl Canine and Again Row
Alternating Crossbody Curls
Tricep Dips
10 Higher Physique Power Workout routines
Push Up
Targets: Chest, shoulders, triceps, again, abs and core muscular tissues.
How To Do A Commonplace Push Up
Begin in an ordinary excessive plank place together with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers. Pull your kneecaps up in direction of your stomach, ft hip-width aside. Possibility to put your fingers on weights when you’ve got wrist ache.
Maintain this plank place, sustaining a straight line together with your physique, gaze barely in entrance of you.
Slowly decrease your chest down in direction of the bottom as your elbows fall again in direction of your hips (not out to the perimeters, preserve elbows tight to the physique).
As soon as on the backside of your push up, exhale as you push again up into excessive plank place (prime of your push up place).
Modification: Substitute incline push-ups by inserting your fingers on a chair or bench; or drop to your knees for modified push ups.
V-Sit Alternating Shoulder Press
Targets: Shoulders and arms, hips and core.
How To Do A V-Sit Alternating Shoulder Press
Begin sitting flat in your mat, sending the legs straight out in entrance of you, forming a “V” form together with your legs. Maintain a pair of dumbbells entrance racked at your shoulders.
Have interaction your core and exhale as you press the dumbbell in the proper hand instantly overhead, performing a single arm shoulder press on the proper arm.
With management, decrease the dumbbell to shoulder peak, returning to the beginning place.
Then alternate, performing a single arm shoulder press on the left arm.
Again Row
Targets: Latissimus dorsi (or lats; the biggest again muscle recognized for its massive, flat “V” form).
How To Do A Again Row
Stand together with your ft barely wider than shoulder-width aside, knees barely bent. Grip a set of dumbbells, palms dealing with in in direction of one another.
Hinge ahead on the hips till your physique is in a straight line, neck in keeping with your backbone, flat again, and stomach button pulled again in direction of your backbone.
Pull the weights again in direction of your hips, elbows excessive to the sky. Really feel your shoulder blades squeeze collectively.
With management, slowly decrease the dumbbells again all the way down to the beginning place. Assume up on a one-count, down sluggish and managed on a two-count.
Bicep Curl
Targets: Each the quick head and lengthy head of the biceps (higher arms), the brachialis (mid-arm) and brachioradialis (forearm).
How To Do A Flip Grip Bicep Curl
Begin with ft underneath hips, core engaged. Maintain a dumbbell in every hand at your sides, palms dealing with outward (underhand grip or supine curl).
Conserving your elbows locked by your sides, squeeze your bicep muscle to curve the weights as much as shoulder-height.
On the prime of the motion, rotate your fingers so palms face in in direction of one another (dumbbell hammer curl). With management, slowly decrease the dumbbells all the way down to your sides.
On the backside of your motion, flip your grip so palms face out once more. Return to the beginning place and repeat this motion.
Chest Fly
Targets: Chest muscular tissues, each the bigger pectoralis main and the smaller pectoralis minor.
How To Do A Dumbbell Chest Fly
Lay flat in your again (on the bottom, on a bench, or on a stability ball) with one dumbbell in every hand, arms prolonged above your shoulders, palms dealing with in in direction of one another. Press your ft firmly into the ground.
Inhale as you slowly open your arms, decreasing the dumbbells in a large arc till they attain shoulder stage (or the bottom). Your elbows ought to stay mushy and never over-extended (slight bend within the elbows).
Exhale as you pull the dumbbells again to beginning place, squeeze your chest muscular tissues collectively. Conserving your chest puffed out and your elbows barely bent.
Cranium Crusher
Targets: Triceps and core.
How To Do A Dumbbell Cranium Crusher
Lie flat on the bottom or on a bench or stability ball; legs bent at 90 levels.
Maintain one dumbbell in every hand and prolong your arms so the dumbbells are instantly overhead (palms dealing with each other).
Bending on the elbows, slowly decrease the dumbbells in direction of your head (simply bending on the elbows, decreasing the dumbbells in direction of your temples).
Then press the dumbbells again overhead to return to the beginning place.
Single Arm Push Press
Targets: The deltoid muscular tissues (shoulder muscular tissues) whereas additionally strengthening the hips and core as they stabilize an uneven load.
How To Do A Single Arm Push Press
Begin in a standing place, ft hip-width aside or barely wider, core engaged. Maintain one dumbbell in your proper hand at shoulder peak, palm dealing with in (impartial grip).
Carry out a single arm overhead press. Press the dumbbell in your proper hand overhead, locking out the proper elbow by the proper ear. Choice to bend the knees an inch or two that will help you drive the dumbbell overhead.
Slowly decrease the dumbbell again down in direction of the proper shoulder and repeat. Change sides on the subsequent set.
Fowl Canine and Again Row
Targets: Higher, mid, and decrease again, lats, glutes, hamstrings, abs and core.
Bonus: unilateral workout routines (single-sided workout routines) like this single arm dumbbell row additionally work the abs and core.
How To Do A Fowl Canine Again Row
Discover a quadruped place together with your knees hip-width aside and fingers firmly on the bottom, about shoulder-width aside. Have interaction your core. Have one dumbbell on the bottom in entrance of your left hand. Choice to carry out a chicken canine row from a field or bench to extend core engagement and get higher vary of movement.
Discover a chicken canine place by sending your reverse (proper) leg again, floating it off the bottom.
Carry out a single arm row together with your left arm, pulling the dumbbell again towards your left hip.
Modification: Take the row from a quadruped place (in tabletop) reasonably than from chicken canine.
Alternating Crossbody Curls
Targets: The biceps (higher arms), the brachialis (mid-arm) and brachioradialis (forearm).
How To Do Alternating Crossbody Curls
Begin with ft underneath hips, core engaged. Maintain a dumbbell in every hand at your sides, palms dealing with in.
Whereas protecting your palms dealing with in and with out twisting your arm, curl the dumbbell in the proper hand up in direction of your left shoulder.
Maintain for a second, then slowly decrease the dumbbell in your proper arm again all the way down to your facet, taking the identical path.
Repeat, this time curling the dumbbell within the left hand up in direction of your proper shoulder.
Tricep Dips
Targets: The lateral and medial heads of your triceps.
How To Do Tricep Dips
Grip the sting of a chair or bench, fingertips pointed towards your butt or toes, elbows bent. Observe, you can even carry out tricep dips sitting on the bottom together with your knees bent at 90 levels and your fingers behind you (fingertips dealing with your butt).
Conserving your again near the chair, decrease your self, bending on the elbows till your elbows attain a 90-degree angle.
Press by means of your palms, utilizing your triceps to push you again as much as beginning place. Observe that the nearer your ft are to the bench, the simpler the tricep dips can be.
Modification: Choice to carry out single arm tricep kickbacks.
A 2-week metabolic conditioning program designed to indicate you that you simply’re stronger than you suppose.
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