This is another brutal workout challenge designed by Richard, who has sent us several ideas for push-up workouts. We will put Dima through this exercise as well during his “Workout Weekend” in Spain. The name of the workout may be deceptive: it is very hard to break the 13-minute goal and most probably the trainee will need to go through very tough penalty session.

The workout goes like this:

13 MINUTE CHEST/PUSHUP CHALLENGE

The trainee will have a 10 minute warm-up to stretch and prepare however he wants, understanding what he will be required to do. Then the challenge and time start. This challenge will test the trainee’s endurance, focusing on arms and chest.

 

ROUND 1

20 wide arm pushups

15 second hold

18 wide pushups

15 second hold

16 wide pushups

15 second hold

14 wide pushups

15 second hold

12 wide pushups

15 second hold

 

ROUND 2

18 regular push ups

12 second hold

16 regular push ups

12 second hold

14 regular push ups

12 second hold

12 regular push ups

12 second hold

10 regular push ups

12 second hold

 

ROUND 3

16 diamond push ups

10 second hold

14 diamond push ups

10 second hold

12 diamond push ups

10 second hold

10 diamond push ups

10 second hold

8 diamond pushups

10 second hold

Upon completing Round 3, the trainee will hold for 30 seconds. This challenge must be fully completed in 13 minutes.

HOLDS are to be performed 1 inch above the ground NOT IN UP POSITION!!. PUSHUPS are to be perfect and continuous, all the way up and down, no knees touching the floor, no bouncing, no butt raised.

 

Penalty session:

Failure in time or form will require this penalty (in penalty underwear), after a 4 minute rest:

150 Jumping Jacks, continuous, then 5 minutes flexing

100 sit-ups, with legs held slightly above the floor, left elbow to right knee, right elbow to left knee, then 5 minutes flexing

100 pushups, then 5 minutes flexing

12-minute Shiko-Dachi stress penalty routine:

– Assume Shiko Dachi position holding small weights, the trainee may never break the Shiko-Dachi position, only move his arms that hold small weights (water bottles) at required times as follows:

– Arms fully stretched at sides (2 minutes)

– Arms at the 90 degree angle, biceps flexed (2 minutes)

– Arms in front (2 minutes)

– Arms stretched upwards (2 minutes)

– Arms in front again (2 minutes)

– Arms at the side (2 minutes)