Pull Up Push Up Challenge

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The Pull Up - Push Up

The Pull Up - Push Up Challenge

Challenge

Body Weight Edition

WELCOME! WELCOME!

Pull ups and push ups are the ultimate body weight movements. Pull ups and push ups are the ultimate body weight movements. This module to the pull up

This module to the pull up and push up program will guide you to increasiand push up program will guide you to increasing the quantityng the quantity and quality of pull ups and push ups you can do without ANY equipment whatsoever. and quality of pull ups and push ups you can do without ANY equipment whatsoever. You’ll need a regular pull up bar and a lower pull up bar. This can be a horizontal bar in a You’ll need a regular pull up bar and a lower pull up bar. This can be a horizontal bar in a door or in a playground and a stability ball.

door or in a playground and a stability ball.

You’ll find twelve complete body weight worouts to follow. Tae a day of rest in between You’ll find twelve complete body weight worouts to follow. Tae a day of rest in between each worout! or add a "##T style worout on your day off. $y suggestion is to repeat this each worout! or add a "##T style worout on your day off. $y suggestion is to repeat this program twice for over si% wees of programming.

program twice for over si% wees of programming.

&#f you want some e%cellent ideas for "##T for after your worout or for your day of rest. You &#f you want some e%cellent ideas for "##T for after your worout or for your day of rest. You should chec out

should chec out my good friend!my good friend! $ie 'hitfield’s ('orout )inishers’$ie 'hitfield’s ('orout )inishers’.. You can find them You can find them here

here..

As always! form is important. *iew the e%ercise library and videos and chec body position As always! form is important. *iew the e%ercise library and videos and chec body position for each movement. You can sustain significant overuse in+uries by not listening to your for each movement. You can sustain significant overuse in+uries by not listening to your body! so tae care. ,now what is good and bad pain.

body! so tae care. ,now what is good and bad pain.

Your grip - Although the tendency is to (hold on for dear life’ whenever you’re doing a pull Your grip - Although the tendency is to (hold on for dear life’ whenever you’re doing a pull up or variation there of! don’t. Try to eep a loose grip to avoid elbow pain that can result. up or variation there of! don’t. Try to eep a loose grip to avoid elbow pain that can result. Your shoulders - The shoulder is a delicate +oint that can easily get stressed and inflamed. #f Your shoulders - The shoulder is a delicate +oint that can easily get stressed and inflamed. #f you feel pain in the +oint! ice and rest an e%tra day. ouble chec your form and ensure that you feel pain in the +oint! ice and rest an e%tra day. ouble chec your form and ensure that you’re not compromising the integrity of the +oint by doing your movements with an

you’re not compromising the integrity of the +oint by doing your movements with an e%tended range of motion.

e%tended range of motion.

Always listen to your body and see e%pert advice should you have an ache or a pain that Always listen to your body and see e%pert advice should you have an ache or a pain that doesn’t go away in a few days. The issue with bodyweight training is that many people thin doesn’t go away in a few days. The issue with bodyweight training is that many people thin that because the movement isn’t (loaded’ with additional weight! that you can continue to that because the movement isn’t (loaded’ with additional weight! that you can continue to push through pain. Not so! your body weight is a significant (load’ especially when you use push through pain. Not so! your body weight is a significant (load’ especially when you use the (pre/fatigue’ techniques we will use in this program.

the (pre/fatigue’ techniques we will use in this program. Train safe and smart. 0et’s get started.

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D i s c l a i m e r : S e e y o u r p h y s i c i a n b e f o r e s t ar t i n g a n y e x e r c i s e o r n u t r i t i o n p r o g r a m . P r i o r t o s t a rt i n g , y o u s h o u l d d i s c u ss a l l n u t r i t i o n a l c h a n g e s w i t h y o u r p h y s i c i a n o r a r e g i s te r e d d i et i c i a n . If y o u a r e ta k i n g a n y m e d i c a t i o n s, y o u m u s t t a l k t o y o u r p h y s i c i a n b e f o r e st a rt i n g a n y e x e r c i s e p r o g r a m . If y o u e x p e r i e n c e a n y l i g h t h e a d e d n e s s, d i z z i n e s s , o r s h o r t n e s s o f b r e a t h w h i l e e x e r c i s i n g , s t o p a n d c o n s u l t a p h y s i c i a n .  h e s e r ec o m m e n d a t i o n s a r e n o t m e d i c a l g u i d e l i n e s.  h i s b o o k i s f o r e d u c a t i o n a l p u r p o s es o n l y . ! o u m u s t c o n s u l t y o u r p h y s i c i a n p r i o r t o st ar t i n g t h is p r o g r a m o r if y o u h a " e a n y m e d i c a l c o n d i t i o n o r i n # u r y t h a t c o n t r a i n d i c a t e s p h y s i c a l a c t i " i t y .  h i s p r o g r a m i s de s i g n e d f o r h ea l t h y i n d i " i d u a l s $ % y e a r s a n d o l d e r o n l y . & l l f o r m s o f e x e r c i s e p o s e so m e i n h e r e n t r is k s . It is a d " i s a b l e t ha t r ea d e rs t o t a k e f u l l r e s p o n s i b i l i t y f o r t h e i r s a fe t y a n d k n o w t h e i r li m i t s.  h e e x e r c i s e s a n d d i e t ar y p r o g r a m s in t h i s b o o k a r e n o t i n t e n d e d as a s u bs t i t u t e fo r a n y e x e r c i s e r o u t i n e o r t r e a t m e n t o r d i e t a r y r e g i m e n t h a t m a y h a " e b e e n p r e s cr i b e d b y y o u r p h y s i c i a n . D o n ' t p e r f o r m a n y e x e r c i s e u n l e s s y o u h a " e b e e n sh o w n t h e p r o p e r t ec h n i ( u e b y a c er t i f i e d p e r s o n a l t r ai n er. D o n ' t p e r f o r m a n y e x e r c i se w i t h o u t p r o p e r in s t r uc t i o n. & l w a y s d o a w a r m )u p p r i o r t o y o u r w o r k o u t s es s i o n a n d e n d w i t h a s t re t c h i n g c o o l d o w n s eg m e n t. S a f et y * i r s t ! o u w i l l o n l y g e t p os i t i " e r es u l ts fr o m t h i s p r o g ra m i f y o u a re p e r f o r m i n g t h e e x er c i se s c o rr e ct l y. + e r e a r e a f e w t i p s fo r y o u t o m a x i m i z e y o u r r es u l ts: 1.  h e c k w i t h y o u r d o c t o r b e f o r e s ta r t i n g a n y n e w e x e r c i s e o r d i e t p r o g r a m . 2. I t m a y b e n e c es sa r y t o c o n s u l t a t r a i n er if y o u a r e u n s u r e o f h o w t o d o a n y o f t h e e x e r c i s es. D o -   d o e x e r c is es t ha t y o u d o n ' t u n d e rs ta n d h o w t o d o. 3. I f s o m e t h i n g / h u r t s ' d o n o t d o it . ! o u m u s t u n d e r s ta n d t h e d i f f e r e n c e b e t w e e n m u s c l e f a t i g u e a n d in # u r y . & l w a y s e r r o r o n t h e s i d e o f c a u t i o n if y o u f e e l p a i n . 4.  h i s p r o g r a m h a s t he p o t e n t i a l t o b e u se d w i t h t h o s e ne w t o f i t n e s s a s w e l l a s t h o s e th a t ar e " e r y f i t . St a r t o f f c o n s e r " a t i " e l y a n d in c r e a se in t e n s it y a s y o u g o . 5. 0 e c a n / d o it a l l '1 h o w e " e r, w e m a y n e e d a n e x t ra d a y o f r e s t b e t w e e n w o r k o u t s so f e e l f r ee t o t a k e a d a y o f a c t i " e r es t b et w e e n w o r k o u t s if y o u a r e n' t u p t o t h e w o r k o u t . & c t i " e r e st is a n a c t i " i t y t h a t is lo w i n t e n s i t y c a l o r i e b u r n i n g in n a t u r e s u c h as w a l k i n g . 6. 2 s e p r o p e r e x e r c i s e fo r m a n d t r a i n c o n s er " a t i " e l y i n a l l w o r k o u t s . 7. & l w a y s s t ar t w i t h t h e ea s ie r a l te r n a t i " e e x e r c i se s if a p p r o p r i a t e, e " e n if y o u h a " e e x e r c i s e d in t h e p as t.  h e n e w e x e r c i s es, a n d n e w s t y l e o f m o " e m e n t s w i l l c a u se m u s c l e s o r e n es s e " e n f r o m w o r k o u t s y o u t h i n k 3 l o o k e as y 3. 8. D o -   d o in t e r " al t r ai n i n g m o r e t ha n 4 ti m e s p e r w e e k . 9. D o -   t h e s k i p a w a r m)u p , a s w e l l , ta k e a fe w m i n u t es t o c o o l t h e b o d y d o w n . 1:.I f y o u h a " e a n in # u r y , ge t m e d i c a l a t te n t i o n t o r e h a b i l i t a t e y o u r in # u r y b e f o r e s ta r t i n g a n e x e r c i s e p r o g r a m .

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Workout 1

1-Today you will ATT;$PT one pull up to see how close you are to completing it. <an you

move your body at all from the full hanging position= This is your benchmar test. $ae a note of this.

2- tik ups

• 1: reps

• No rest

"- #ssisted pull ups $ith ontrolled desent

• 1: reps

• >est 3: seconds

• >epeat ?2 sets total@

%- &anging leg raise

• 1: reps

• >est 3: seconds

'- (n)erted ro$

• 1: reps

• >est 15 seconds

• >epeat 2 more times ?3 sets total@

* - Push ups to "+ se plank hold

• 1: reps

• >est 3: seconds

,- (nline push up

• 1: reps

• >est 3: seconds

- .ips

• 1: reps

• >est 3: seconds

1+a- /uats

• 2: reps

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1+0  Pulsing s/uats

• 3: seconds

• 3: seconds rest

• >epeat both e%ercises for a total of 3 sets

11 e)erse single leg hip li3t

• 2: reps one leg

• >est 1: seconds

• 2: reps other leg

12 -pider ra$ls

• 1: reps per leg

• >est 3: seconds

tatic tretching for 3/5 minutes

Workout 2

1-tik ups • 1: reps • No rest 2- (n)erted ro$ • 1: reps • >est 15 seconds

• >epeat twice ?for a total of 3 sets@

"- 4u5p pull ups $ith ontrolled desent

• 1: reps

• >est 3: seconds

• >epeat ?total of 2 sets@

%-uper5an holds

• "old 3: seconds

• >est 15 seconds

'- &anging leg raises

• 1: reps

• >est 3: seconds

(6)

*a- egular push up • 3: seconds • no rest *0- (nline push up • 3: seconds • no rest

*  Plank hold "+ seonds

• >epeat twice ?total of 3 sets@

6- 7et ups

• As many as possible with good form

• >est 3: seconds

, -ta0ility 0all plank

• As long as possible with good form

• >est 3: seconds

a  /uat 8u5p

• 3: seconds

• No rest

0  Benh step up

• 3: seconds

• No rest

1+- ta0ility 0all ha5string urls

• 3: seconds

• >est 1: seconds

11a-pider ra$l • 1: repsBleg • No rest 110- Mountain li50er • 1: repsBleg • >est 15 seconds

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Workout "

1-tik ups

• 1: reps

• No rest

2-apular retration

• "ang from a bar and try to squeeze the shoulder blades together! down and bac. ee

if you can initiate any movement. ?You need to connect the brain to your bac muscles to get them to wor for youC@

• o as many >eps as possible

• >est for 3: seconds

"a-#ssisted pull ups $ith ontrolled desent / 1: reps

• No rest

"0- (n)erted o$ - 1: reps

• >epeat 2 more times ?total of 3 sets@

%-&anging leg raises

• 1: reps

• >est 3: seconds

'- Burpee 9$ith push up:

• 1: reps

• >est 3: seconds

*a-Push ups - 3: seconds

• No rest

60- Plank &old - 3: second hold

• >est 3: seconds

• >epeat both e%ercise 2 more times ?3 ets Total@

,- .ip

• 3: seconds

• >est 15 seconds

a- Pulsing s/uat

• 3: seconds

• No rest

(8)

• 1: reps

• >est 15 seconds

1+a-pider ra$l  1: reps per leg

• No rest

1+0-e)erse &ip Li3t - 1: reps per leg

• 3: rest

• >epeat Doth e%ercises 2 more time ?3 sets total@

tatic tretching for 3/5 min

Workout %

1-Today you will #TTEMPT one pull up to see how close you are to completing it. <an you

move your body at all from the full hanging position= This is your second benchmar test. $ae a note of this.

2-tik ups

• 1: reps

• No rest

"a-4u5p pull ups $ith ontrolled desent  1: reps

• No rest

"0-(n)erted o$ - 1: reps

• 15 second rest

%-a (nline push up

• 3: seconds

• No rest

%0- (n)erted ro$

• 3: seconds

• >est 15 seconds

'a-4u5p pull up - 1 rep

• No rest

'0- &anging Leg aises - 5 reps

• >est 1: seconds

(9)

*a- Bulgarian split s/uat

• 1: reps ?one leg@

• No rest

*0- printer tart skip hop 9sa5e leg:

• 3: seconds

• >est 3: seconds

• >epeat on other leg

• >epeat for a total of 3 sets for each leg

6-ta0ility Ball plank

• "old to failure ?hold as long as possible@

• >est 3: seconds

Workout '

1-tik ups • 1: reps • No rest 2a-Push ups • 3: seconds • No rest

20- #ssisted pull ups $ith ontrolled desent

• 1: reps

• >est 3: seconds

"a-Burpees $ith push up- 1: reps

• No rest

"0- (n)erted ro$  1: reps

%-#lternate hanging leg raises  0ring knees to opposite el0o$

• 1: reps

• >est 3: seconds

• repeat

'a-Body$eight s/uat  3: seconds

• No rest

(10)

• >est 3: seconds

*a-#lternate re)erse lunge /3: seconds

• No rest

*a- Bo; 8u5p - 3: seconds

• >est 3: seconds

6a - pider ra$ls  1: per leg

• No rest

60 -Plank &old  3:E seconds

• >est for 15 seconds

,a-Biyle runh • 2: repsBleg • No rest ,0- Mountain li50er • 1: repsBleg • >est 15 seconds

Workout *

1-tik ups • 1: sticups • No rest • 2-apular retration

• "ang from a bar and try to squeeze the shoulder blades together! down and bac. ee

if you can initiate any movement. ?You need to connect the brain to your bac muscles to get them to wor for youC@

• Try as many as you can

"a- &anging leg raise

• 1: reps

• No rest

(11)

• 'or up to1: reps

• >est 3: seconds

%a-Push ups - 3: seconds

• No rest

%0- Plank &old - 3: second hold

• >est 3: seconds

'-Body$eight peed /uats

• 2: seconds

• >est 1: seconds

• >epeat 5 more times ?6 ets total@

*-ta0ility 0all ha5string urls

• 3: seconds

• >est 15 seconds

6-e)erse &ip Li3t - 1: reps per leg

• 15 seconds rest

• >epeat 2 more time ?3 sets total@

,a -ide plank - hold for 3: seconds each side

• No rest

,0- pider Cra$l - 1: reps each leg

• >epeat both e%ercises

-ta0ility 0all roll out

• 1: reps

• >est 3: seconds

(12)

Workout 6

1/Today you will ATT;$PT one pull up to see how close you are to completing it. <an you move your body at all from the full hanging position= This is your third benchmar test. $ae a note of this.

2-tik ups

• 1: reps

• No rest

•

"-#ssisted $eighted pull ups $ith ontrolled desent ?if you can handle it! add 5 lbs to

your own body weight! if not! +ust do body weight@

• 1: reps • >est 3: seconds • >epeat %-(n)erted ro$ • 3: seconds • >est 15 seconds

'-e)erse 0ody$eight 3lies

?o these the same as the reverse fly ?D rear delt fly@! use no D’s! and concentrate on squeezing the shoulder blades together@

• 3: seconds

• >est 1: seconds

6-&anging leg raises

• 1: reps

• >est 3: seconds

1+-Push ups

• >eps to failure ?how many can you do=@

• >est for 1 minute

11-ta0ility 0all plank

• "old to failure

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12-printer start skip hop

• 3: seconds per leg

• >est 3: seconds

1"a e)erse hip li3t- 1: reps each leg

• No rest

1"0-ta0ility 0all ha5string url/ 1: reps

Workout ,

1<tik ups

• 1: reps

• No rest

2-apular retration "ang from a bar and try to squeeze the shoulder blades together!

down and bac. ee if you can initiate any movement. ?You need to connect the brain to your bac muscles to get them to wor for youC@

• o as many reps as possible

"a-#ssisted pull ups $ith ontrolled desent - 1: reps

• No rest

"0-.eline push up- 1: reps

• >epeat both e%ercises 2 more times ?2 sets total@

%-(n)erted ro$

• 3: seconds

• >est 3: seconds

'-&anging leg raises

• 1: reps

• >est 3: seconds

(14)

• No rest

*0- Plank &old - 3: second hold

• >est 3: seconds

6a-Benh step up

• 1: reps per leg

• No rest

60-Pulsing s/uat

• 2: reps

• >est 3: seconds

,a-e)erse hip li3t - 1: reps each leg

• No rest

,0- Plank &old - 3:E second hold

• 3: second rest

• >epeat both e%ercises 2 times ?3 sets total@

Workout 

1-tik ups

• 1: reps

• No rest

2a-4u5p pull ups $ith ontrolled desent - 1: reps

• No rest

20- (n)erted ro$ - 1: reps

• 3: second rest

"a-(nline push up • 3: seconds • No rest "0- /uat 8u5p • 1: reps • >est 3: seconds

(15)

'a-Burpees 9$ith push up:

• 1: reps

• No rest

'0-e)erse lunge

• 1: reps per leg

• >est 3: seconds

*a  ta0ility 0all ha5string url

• 1: reps

• No rest

*0  ta0ility 0all re)erse hip li3t hold 90oth 3eet on the 0all:

• 3: seconds

• >est 3: seconds

6a  ide plank 3: seconds

• No rest

• >epeat opposite side

60  Push up - 1: reps

• 3: second rest

,- ta0ility 0all plank

• "old to failure

(16)

Workout 1+

1-tik ups

• 1: reps

• No rest

2a-#ssisted pull ups $ith ontrolled desent

• 1: reps

• No >est

20- (n)erted o)erhand ro$

• 1 rep

• No >est

#ssisted pull ups $ith ontrolled desent

• 9 reps

• No >est

(n)erted o)erhand ro$

• 2 reps

• No >est

Continue to ount do$n=ount up>

&<ount the assisted pull ups down from 1: to one! and at the same time! count the inverted rows up from 1/1:

"-&anging leg raises  0ring knees to opposite el0o$

• 1: reps

• >est 3: seconds

%-Push up

• Fo to failure

• 3: second rest

'a-Burpee - 1: reps

• No rest

'0- Plank hold - 3: seconds

• 3: second rest

(17)

*a-Burpees

• 3: seconds

• No rest

*0-#ternate re)erse lunge

• 3: seconds

• >est 3: seconds

6a ta0ility 0all roll out

• 1: reps

• No rest

60-pider ra$ls

• 1: reps each leg

• >est 3: seconds

Workout 11

1 - Today you will ATT;$PT one pull up to see how close you are to completing it. <an you move your body at all from the full hanging position= This is your fourth benchmar test. $ae a note of this.

2-tik ups

• 1: reps

• No rest

"-#ssisted $eighted pull ups $ith ontrolled desent ?try adding 5 lbs to your own

body weight! if not! +ust do body weight@

• 'or up 1: reps ?or as many as you can do@

• >est 3: seconds to 1 minute

%a-(n)erted o)erhand ro$s

• 3: seconds

• No rest

%0- e)erse 0ody$eight 3lies

?o these the same as the D reverse flies! use no D’s! concentrate on squeezing the shoulder blades together@

• 3: seconds

(18)

'-&anging leg raises

• 1: reps • >est 3: seconds • >epeat *a-/uats • 3: seconds • No rest *0- Wall sit • 3: seconds • No rest *-Push ups • 3: seconds • >est 3: seconds

6-ta0ility 0all plank

• 3:E second hold

• >est 3: seconds

,a-pider ra$l - 1: reps each leg

• No rest

,0 Mountain Cli50ers - 1: reps each leg

• 3: second rest

Workout 12

1-tik ups

• 1: reps

• No rest

2 -apular retration - hang from a bar and try to squeeze the shoulder blades together!

down and bac. ee if you can initiate any movement. ?You need to connect the brain to your bac muscles to get them to wor for youC@

• Try as many reps as possible

(19)

"a/ #ssisted $eighted pull up $ith % ount deent ?if you can handle adding 5 lbs to your own body weight! do so! if not! +ust do body weight@

• 1: reps

• 3: second rest

"0-(n)erted ro$

• 1: reps

• >est 3: seconds

%a-Push ups - 15 reps

• No rest

%0- Plank &old - 3:E second hold

• >est 3: seconds

'a- /uats  3: seconds

• No rest

'0-ta0ility 0all ha5string urls

• 3: seconds

'- printer start skip hop

• 3: seconds per leg

• >est 1 min

11-ta0ility 0all rollout

• 1: reps

• >est 3: seconds

(20)

Test .ay

$ae sure that you’re well rested. You don’t want to be sore from your previous worout. 'arm up with the usual dynamic stretches that you’ve done for the previous twelve worouts.

o a five stic ups and five scapular retraction reps. >est 3: seconds.

Fo to your pull up bar! imagine how you’ll pull yourself all the way up. Thin about what muscles you’ll be recruiting! do the rep in your mind before you ever grab onto the bar. Now get your grip on the bar. ;ngage the muscles of your bac and start the movement! watch how you pull your body up to the bar.

<an you do more than one= You may surprise yourself now that you can engage the strong muscles of your bac.

#’d love to hear about your progressC Please eep me posted on your progress and let me celebrate with you.

You’ll find a ton of great content! support and encouragement on my blogG

www.<hallenge'orouts.comBblog Please +oin me and the <hallenge 'orouts community thereC