100 Pushups: Wk 1-Day 1 (60 sec rests)

Description

So, you've completed your initial test and you're keen to start the program? Great! * If you managed 5 or less push ups in the test, follow routine 1. * If you completed between 6 and 10 push ups, routine 2 is for you. * Between 11 and 20 consecutive push ups? Impressive! Routine 3 is what you're looking for. * More than 20 push ups? I would suggest starting the program on Week 3. Choose either Routine 2 or 3 based on the number of push ups you managed in your initial test. For example: let's say you managed 8 push ups. Looking at the second routine, Day 1 begins with Set 1 (6 push ups), a rest period of 60 seconds, before moving on to Set 2 (6 push ups). Rest for 60 seconds and continue with Set 3 (4 push ups) and Set 4 (4 push ups), before finishing with Set 5 and as many consecutive push ups as you can comfortably manage (at least 5, but not so many that you damage muscle tissue). The 60 seconds rest between each level should allow you to complete the workout, but I promise it will get tough towards the end. Treat yourself to a rest day before moving on to Day 2, and then again before you complete Day 3. I find that Monday, Wednesday, Friday works well and allows you to use the weekend for rest and recovery before moving on to the next stage of the program. Feel free to juggle the plan around to meet your busy schedule, but make sure you rest in between workout days.

Exercise Routine