This plan includes push-up exercises. Check out the articles about the correct form. You may do more sets and repetitions than what is outlined below if you like.
All exercises are illustrated for reference. You will want to talk to your doctor or physical therapist before working these movements into your routine.
At the end of each week, you can check your strength and reps compared to the previous week. Write this number down each week in your log and discuss your progress with your Fit to Pass health coach.
Week 1
You will do your maximum number of push-ups in two sets per day with a 60-second rest period in between.
You may do alternative push-ups for both sets if needed this week.
Perform all plank exercises once/day and hold each one for a minimum of 15 seconds
End of week 1: check your strength by comparing it to the previous week.
Week 2
You will do your max push-ups x three sets/day with a 60-second rest period in between.
If you need to do the alternative push-ups, you may, but do the third set in regular push-up form.
Perform all plank exercises twice/day and hold each one for a minimum of 20 seconds.
End of week 2: check your strength by comparing it to the previous week.
Week 3
You will do your max push-ups x three sets/day with a 60-second rest period in between.
If you need to do the alternative push-ups, you may, but do the third set in regular push-up form.
Perform all plank exercises twice/day and hold each one for a minimum of 25 seconds.
End of week 3: check your strength by comparing it to the previous week.
Week 4
You will do your max push-ups x three sets/day with a 60-second rest period in between.
If you need to do the alternative push-ups, you may, but do the fourth set in regular push-up form.
Perform all plank exercises twice/day and hold each one for a minimum of 30 seconds
End of week 4: check your strength by comparing it to the previous week.
Week 5
You will do your max push-ups x three sets/day with a 60-second rest period in between.
If you need to do the alternative push-ups, you may, but do the last two sets in regular push-up form. • Perform all plank exercises twice/day and hold each one for minimum of 45 seconds
End of week 5: check your strength by comparing it to the previous week.
Week 6
You will do your max push-ups x three sets/day with a 60-second rest period in between.
If you need to do the alternative push-ups, you may, but do the last two sets in regular push-up form.
Perform all plank exercises twice/day and hold each one for as long as you can
End of week 6: check your strength by comparing it to the previous week
Be proud of yourself!
You will want to talk to your doctor or physical therapist before working these movements into your routine.
