Courtesy of Tommy D.
FOR TIME
100 Double Dumbbell Push Presses
*Every time you break the set, stop and perform 10 V-Ups
General Warm-Up
3-5min of Cardio of Choice, then…
3 Rounds
5 - 10 Sit Ups
Specific Warm-Up
Choose whether you are doing V-Ups, Sit-Ups, or some other ab-centric movement and give that a go for a few short sets of 3-5 reps.
Then, work your way up to the push press weight/variation you plan to use in the workout. Definitely test a set of 5+ to make sure it’s the right weight for you today!
Workout of the Day
Courtesy of Tommy D. and “Sleep Think Eat Move”
FOR TIME
*Every time you break the set, stop and perform 10 V-Ups
Notes: Everyone has access to very different weights, so you’ll have to feel out your variations and decide how you want this one to go. What does that mean? Well, if you can only do 10 reps of your double dumbbell push press, you’re going to end up doing at LEAST 100 V-ups… that’s a lot! Only you know how many V-ups/Sit ups is right for YOUR body. Some people can rip out 100 with no problem and some people will be unable to move for a week if they do 100 V-ups!
On the other side of the spectrum, if you think you can do your one hundred push presses with 5 breaks or less (20+ reps per set!) then you may want to think about cranking UP the number of V-Ups/Sit-Ups to 15 reps per break. That way, you get your money’s worth!
Lastly, this workout should still be quick and get you out of breath! If you go too heavy with the bells or get carried away with the ab work, this workout could end up being a long, slow, slog. We don’t want that! Find a way to modify the movements so that you go back and forth between pressing and crunching a bunch of times in pretty quick succession so you get sweaty and out of breath!
Modifications for the Push Press
Use a barbell instead of double dumbbells: make sure you still apply the above notes and use a weight that allows you to complete this workout fast while breaking your sets 5-10 times, depending on skill and fitness levels.
If pressing overhead is not a good idea for you, complete this same workout with push ups, dumbbell bench press, or floor press
Accessory Work
Accumulate 5-10 Hamstring Walkouts in as few sets as possible.
Cool Down
Hold the following stretches for 1-2min each:
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