Ideas from Members: Double Inverted Pyramid Push-up Challenge
This is one of the workouts that we will test on Dima in upcoming “Workout Weekend” in Spain. Our members will see the results very soon! The workout is brutal and will definitely test the limits of any trainee. This idea was sent to us by our member Richard: it is both creative and brutal. Next workout idea will be published next Monday! Please keep your ideas coming and write us: agency@fitcasting.com
The workout goes like this:
DOUBLE INVERTED PYRAMID PUSH-UP CHALLENGE
The goal of this workout is to form a “double pyramid” of push-ups, alternating with cardio exercises. In every round, the trainee must improve or face penalty.
There is total of 298 pushups in 4 rounds that form a “W”.
Round 1 (timed):
50 jumping-jacks
12 pushups
5 second hold in “up” position (count aloud to 5)
11 pushups
5 second hold in “up” position (count aloud to 5)
10 pushups
5 second hold in “up” position (count aloud to 5)
9 pushups
5 second hold in “up” position (count aloud to 5)
8 pushups
5 second hold in “up” position (count aloud to 5)
7 pushups
5 second hold in “up” position (count aloud to 5)
6 pushups
5 second hold in “up” position (count aloud to 5)
5 pushups
5 second hold in “up” position (count aloud to 5)
4 pushups
5 second hold in “up” position (count aloud to 5)
3 pushups
5 second hold in “up” position (count aloud to 5)
2 pushups
5 second hold in “up” position (count aloud to 5)
1 pushup
5 second hold in “up” position (count aloud to 5)
Penalty:
If trainee breaks for rest or loses “up” push-up position, make 15 burpees immediately as penalty and add 5 minutes flexing (in penalty underwear) immediately after workout session
If trainee loses perfect form in even one push-up, add 1 minute of 3 stress positions each after the workout
Rest: 2 minutes
Round 2 (must be completed faster as the Round 1):
50 squats, legs spread wide, arms flexed and behind the head
1 pushups
5 second hold in “up” position (count aloud to 5)
2 pushups
5 second hold in “up” position (count aloud to 5)
3 pushups
5 second hold in “up” position (count aloud to 5)
4 pushups
5 second hold in “up” position (count aloud to 5)
5 pushups
5 second hold in “up” position (count aloud to 5)
6 pushups
5 second hold in “up” position (count aloud to 5)
7 pushups
5 second hold in “up” position (count aloud to 5)
8 pushups
5 second hold in “up” position (count aloud to 5)
9 pushups
5 second hold in “up” position (count aloud to 5)
10 pushups
5 second hold in “up” position (count aloud to 5)
11 pushups
5 second hold in “up” position (count aloud to 5)
12 pushups
5 second hold in “up” position (count aloud to 5)
Penalty:
If trainee breaks for rest or loses “up” push-up position, make 15 burpees immediately as penalty and add 5 minutes flexing (in penalty underwear) immediately after workout session
If trainee is slower than in Round 1, make 25 additional jumping jacks immediately and add 5 min for flexing (in penalty underwear) after workout session
If trainee loses perfect form in even one push-up, add 1 minute of 3 stress positions each after the workout
Rest: 2 minutes
Round 3 (must be faster than Round 2 or Round 1 whichever was faster):
Same as Round 1.
Penalty:
If trainee breaks for rest or loses “up” push-up position, make 15 burpees immediately as penalty and add 5 minutes flexing (in penalty underwear) immediately after workout session
If trainee is slower than in Round 1 or 2 whichever was faster, make 25 additional jumping jacks immediately and add 5 min for flexing (in penalty underwear) after workout session
If trainee loses perfect form in even one push-up, add 1 minute of 3 stress positions each after the workout
Rest: 2 minutes
Round 4 (must be faster than the fastest round before):
Same as Round 2
Penalty:
If trainee breaks for rest or loses “up” push-up position, make 15 burpees immediately as penalty and add 5 minutes flexing (in penalty underwear) immediately after workout session
If trainee is slower than in Round 1 2, or 3 whichever was the fastest, make 25 additional jumping jacks immediately and add 5 min for flexing (in penalty underwear) after workout session
If trainee loses perfect form in even one push-up, add 1 minute of 3 stress positions each after the workout
Penalty Session
Trainee changes for special “penalty underwear” that we introduced at the request of our members.
The penalty starts by Stress positions; he must keep each stress position for the minutes it has accumulated over the entire workout (since we can assume that the trainee makes some mistakes that may go unnoticed, it is recommended to apply maximum penalty times in this case):
Position 1: Shiko-Dachi, keeping arms stretched at the sides, holding small weights or bottles. (Maximum 4 minutes)
Position 2: Kneeling arm raise, keeping arms stretched at the front, holding small weights or bottles. (Maximum 4 minutes)
Position 3: Reverse push-up position, holding and balancing a filled 2-liter plastic bottle on the stomach (bottle most be in upright position) (Maximum 4 minutes)
Penalty for penalty: Each break in the position (lowering arms or dropping bottle) means 10 jumping jacks and 50 sit-ups.
After stress workout the model proceeds to flexing session that has accumulated.