Welcome to the GOZEBRA.FIT PUSHUP.CORE.CHALLENGE!
Welcome to your GoZebra Pushup.Core.Challenge - your way to super upper body, arms, shoulders, back and core strength!
It is designed to systematically build up your strength in your upper body - arms, shoulders, back, as well as your core - the infamous belly, waist and pelvic floor muscles. And all at only 15 minutes a day and in under two weeks! If I told you now you will be doing 100 pushups by the end of this challenge you would probably won't believe me, but you WILL!
You will get 15 Videos with this challenge, to build you up systematically and safely to 100 pushups and a super strong core!
Find your GoZebra.fit PUSHUP.CORE.CHALLENGE-Workout-Playlist on our YouTube Channel @GoZebra
It is designed to systematically build up your strength in your upper body - arms, shoulders, back, as well as your core - the infamous belly, waist and pelvic floor muscles. And all at only 15 minutes a day and in under two weeks! If I told you now you will be doing 100 pushups by the end of this challenge you would probably won't believe me, but you WILL!
You will get 15 Videos with this challenge, to build you up systematically and safely to 100 pushups and a super strong core!
Find your GoZebra.fit PUSHUP.CORE.CHALLENGE-Workout-Playlist on our YouTube Channel @GoZebra
Step 1. INTRO
If you haven't done so on the previous page, watch this short introduction video to see what to expect of your GoZebra.fit Pushup.Core.Challenge.
Step 2. COACHING POINTERS
Watch this video for the main coaching points on doing pushups with the right technique.
Step 3. THE PUSHUP VARIATIONS
Watch this short video to get introduced to the 10 pushup variations we will do in this pogramme.
Step 4. READY TO START!
And here we are: your 12 sessions! Work through one each day to improve your strength. Note the recommended rest days in-between to allow your muscles to catch up and get ready to lift your programme to the next level! Enjoy!
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We are starting with the Pushup.Core.Challenge as a full 30 minute workout so you can get used to the moves, and we start with a focus on building up the core first - essential for doing good pushups!
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The baseline 1: the first of your 15-minute sessions to get familiar with the setup and exercises - with a very special guest!
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The baseline 2: the second of your baseline to solidify your good technique to keep throughout your challenge - with another very special guest!
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We are starting to build it up, with 2 pushups of each set on your toes, the rest of the time on your toes!
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Session 5 sees us going for 3 pushups of each set on the toes. Then drop to your knees and pump out the rest until the 30 seconds are up!
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4 pushups of each set on your toes - yes, that makes it 40 pushups on our toes! How did that happen so quickly? :)
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The half way mark to the 100! We are still filling up the 30-second-space with extra pushups to build up your strength. A good place for adding a rest day after this session to allow the muscle fibres to catch up!
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Fresh after your rest day, go and tackle the 6s - 6 pushups of each set on your toes. You can choose any 6 of the 10 so feel free to have a quick stretch after 3 (you know you can do 3!) and then complete your 6 on your toes!
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The 7s - break it up into smaller chunks or pump them out all at once - your choice! Then drop and complete the 30 seconds. You've got this!
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Building up the heat, with 8 pushups of each set on your toes. Focus on good form and technique, and use the 10seconds rest as extra time if you need it to complete the remaining ones on your toes.
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Blast out the 9s, filling the remainder of your 30 seconds with knee-pushups. Then, take a rest day to come back super strong for the full 100!
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100 pushups on your toes! Mission completed! Well done!
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Thank you!
We hope you enjoyed this programme! We would love to hear how you got on!
