Push Up and Over Upper Body Workout 14 min

Mar
2013
08

posted by on Daily Workouts - 10-15 minutes

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This upper body workout has 2 parts and is only 14 minutes total. The first part is a rep challenge to do as many rounds of an exercise combo as you can in 5 minutes. It’s tough balancing in side plank but balancing yourself in any way is great for the stabilizing core muscles. This is the basis of building a tight supportive body structure, which really helps us in our day to day life, building functional strength that we use all the time.

The second part is 9 minutes of HIIT interval training with great variations of push ups. Time goes by fast, it’s fun, a great flow and for me it was the perfect amount of push ups. It’s tough but it’s over quickly and you will feel great afterwards! Especially when you feel your muscles the next day!  I do now and it’s awesome.

This upper body workout has all bodyweight exercises so there is no workout equipment you need except for an interval timer.  Read about the gymboss timer and get links to alternative timers here. Order a gymboss, or other home gym equipment here.

 

Push Up and Over Upper Body Workout

Workout Breakdown

This workout has 2 parts.

Part 1

Do as many rounds as possible in 5 minutes of:

5 Side Plank Dip and Leg Lift – right
5 Knee Tuck Push Ups
5 Side Plank Dip and Leg Lift – left
5 Burpees

Part 2 – 9 minutes of intervals

Set your timer for 12 rounds of 10 seconds rest and 35 seconds work and go through the following exercises twice:

Walking Push Ups with Tuck Jump
Walk Out to Push Up
Dynamic Push Up Burpees
3 Plank Jack Jump In Push Ups
Walk Out to 2 Cross Leg Push Ups
Roll Back to Push Up

 

Upper Body Workout on Video

 

My Reps

Part 1 – I did 3 rounds in 5 minutes.

Part 2
Walking Push Ups with Tuck Jump – 4, 3
Walk Out to Push Up – 5, 4
Dynamic Push Up Burpees – 5, 5
3 Plank Jack Jump In Push Ups – 4, 4
Walk Out to 2 Cross Leg Push Ups – 3, 3
Roll Back to Push Up – 5, 5

 

Exercise Descriptions

Side Plank Dip and Leg Lift

 

Get into side plank position with foot of top leg just in front of foot of bottom leg, bend elbow of top arm and place hand behind head, drop hip down so that it touches the ground and bring back up so body is in a straight line again and then lift top leg up as much as possible while holding steady in side plank position, bring leg back down returning to start position. Each dip and leg raise is one rep.

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Knee Tuck Push Ups

 

Get into push up position and do a push up, then do 2 knee tucks, one with each leg. First bring the knee of one leg in to chest and back and then bring knee of other leg in towards chest and back. Continue doing push ups with 2 knee tucks, left and right, after each one.

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Burpees

 

Standing with feet hip width apart, squat down and place hands on ground in front of you, jump legs back into plank position, do a push up, jump legs back in and jump up in the air.

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Walking Push Ups with Tuck Jump

 

From push up position, take a step to one side with one hand and foot on the same side and do a push up, walk hands and legs a step over again and do another push up, jump in and up to standing and do a tuck jump by jumping up in the air as high as you can, bringing knees up to your chest and touch tucked knees with hands at highest point of jump.

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Walk Out to Push Up

 

From standing bend over at hips so hands touch floor and walk hands out to plank position, do a push up and then walk arms back in, stand up and repeat.

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Dynamic Push Up Burpees

 

Standing with feet hip width apart, squat down and place hands on ground in front of you, jump legs back into plank position, then jump legs out wide as you do push up and jump them back in as you come up from push up, jump legs back in and jump up in the air.

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3 Plank Jack Jump In Push Ups

 

Start in push up (high plank) position and do a plank jack then jump both feet in together towards chest, do this 3 times: plank jack, jump in, plank jack, jump in, plank jack, jump in, and then follow this with a push up. This is one rep.

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Walk Out to 2 Cross Leg Push Ups

 

From standing bend over at hips so hands touch floor and walk hands out to plank position, cross one leg over the other and do a push up, then bring leg back to plank and bring the opposite leg over crossing your other leg and do another push up, bring leg back to plank position and then walk arms back in, stand up and repeat.

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Roll Back to Push Up

 

Standing at one end of mat, roll back so knees are overhead and then forward again. Place hands on ground and jump (or step) your legs back to plank position and do a push up, then jump (or step) your legs in towards hands. This is one rep. Continue right back into another roll back and repeating the same movements.

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Have a great workout!

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