Spiderman Push Up Challenge

Spiderman Push Up Challenge

Week 1 of the At Home Fitness 6 Weeks of Summer is brought to you by At Home Fitness Personal Trainer Birmingham, Darran Law.

“When this concept of 6 Weeks of Summer was explained to me, I got all excited about what exercises to throw at people and really get them working up a nice summer sweat. My mind was buzzing at the prospect of introducing potentially new and exciting exercises.

I’m someone who likes variety. Tell me to do the same thing day in and day out and I’ll be bored immediately. I like to treat my client in a similar way by always trying to give them new challenges to keep on their toes. My plan is to take this approach straight away with week 1.

Before you panic, thinking you aren’t ready, and asking why am I doing week 1; surely I sound like more of a week 5 or 6 kind of guy?! Grab yourself a nice cold drink (water please!) and relax. I’m an experienced Personal Trainer, we’re going to start with the basics. Well, the basics with a bit of flair of course.

As with most activities, before we can explode into the most interesting and complex training programmes or exercises, we need to perfect the basics first. So week 1, I introduce to you the Spiderman Press Up.

Everyone is familiar with the Push Up. It is a compound move, meaning it works numerous muscles at the same time. You don’t need any equipment, or much space and can be adapted to be performed by people of all fitness ranges. It’s a classic for good reason.

With all that being said, and considering my low boredom threshold, just doing a standard Push Up routine for a week wouldn’t suffice. No no no, in week 1 we are going to be doing the Spiderman Push Up…”

The Spiderman Push Up is a full body move. It hits all the muscles involved with a standard push up (triceps, chest, core) – Just all a bit harder! Especially your core. The additional leg ‘cocking’ movement forces your core muscles to work at stabilizing the body (so you don’t collapse) as well as contracting to actually perform the move. The closer you get your knee to your elbow, the better.

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A)     Stand a pace or 2 away facing a wall. Place your hand against said wall, just below shoulder height and roughly shoulder width. Bend your arms so that your hands take some of the weight of your body off and your torso moves towards the wall. As you do this lift one foot off the floor, bend your knee and raise it towards your elbow (same side). The bottom of the move should see your torso close to the wall and your knee close to your elbow. Once you’ve got there, push your body away from the wall and lower your leg. That’s one rep. Keep alternating legs and repeat.

B)      Find a sturdy (safe) surface that is suitably raised off the floor. The sofa or stairs should do nicely. The lower the object, the harder the exercise. Place your hands on the object at around shoulder width apart. Keeping your hands under your shoulders, take the weight of your body and lift up onto your toes. You should now be in a high plank position (weight evenly distributed between hands and toes, with body in a straight line). To begin the move, bend your elbows and lower your body down (maintaining straight form). As you do this, lift 1 foot off the floor and bend your knee towards your elbow. Once your knee is close to your elbow and your torso is as low as you can get it (without collapsing down) return to starting position. Alternate legs as you continue.

C)      Get into a high plank (or standard push up position) on the floor. Hands roughly shoulder width apart, body straight. Maintain straight body position and bend elbows lowering body. At same time, lift 1 foot off the floor and bend knee to side of body, towards your elbow. Aim to go as low as you can without touching the floor. Once you are there, push back up through your hands and arms and return to start position. Alternate legs as you continue.

So there we have your options. Option A is the beginner option, B the intermediate and C the expert. Pick wisely.

Once you have selected which option you are going to start with, the fun can begin!

Your challenge is to complete a whole week of Spiderman Push Ups. Which challenge you select should be based on your ability level and/or how hard you are willing to push yourself.

[Take 45-60 seconds recovery between sets]

 

DAY

OPTION

REPS

SETS

1

A

10

1

2

A

10

2

3

A

14

1

4

A

14

2

5

A

18

1

6

A

18

2

7

A

20

2

 

DAY

OPTION

REPS

SETS

1

A

14

2

2

A

16

2

3

A

18

2

4

B

10

2

5

B

12

2

6

B

12

2

7

B

14

2

 

DAY

OPTION

REPS

SETS

1

B

10

2

2

B

12

2

3

B

14

3

4

B

16

2

5

B

18

2

6

B

20

2

7

B

20

3

 

DAY

OPTION

REPS

SETS

1

B

16

2

2

B

18

2

3

B

20

2

4

C

10

2

5

C

10

3

6

C

14

2

7

C

14

3

 

DAY

OPTION

REPS

SETS

1

C

14

2

2

C

14

3

3

C

18

2

4

C

18

3

5

C

22

2

6

C

24

3

7

C

30

2

 

Best of luck to everyone. ‘Like’ us on Facebook and let us know how you do!

Special thanks to At Home Fitness Personal Trainer Wolverhampton Adam Coley for posing for us! Any excuse to don the spandex!

Author: Darran Law

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