Workout

Roos’ 6-weeks push up schedule

At #FITGIRLCODE we get a lot of questions about push ups! A lot of girls struggle to go from half push ups (on your knees) to full push ups. That’s not very strange! Because full push ups are suddenly a lot harder! So the question is: how do you get off your knees? I made a schedule in which you will strongly improve your push up strength. You train 3 times a week, about 10 minutes a day. Are you joining?

Roos’ 6-weeks push up schedule

  1. This schedule is meant for girls who can already do good push ups on their knees. It’s a standardized schedule, so you need to/can adjust it if you notice that you have a different level. Is it way too easy? Skip a week ahead. Is it way too heavy? No worries, just take a step back and repeat an easier week.
  2. You train 3 times a week: on Monday/Wednesday/Saturday OR Tuesday/Thursday/Sunday. No excuses!
  3. The exercises are meant to be really heavy! That’s how you quickly build new muscle strength. So go deep and give it everything you’ve got!
  4. For push ups you need: strength in the chest, strength in your triceps, and power in your core. That’s why the exercises are: (adjusted) push ups, tricep dips and the plank!
  5. Make all repetitions extra slow and go deep, this is the key to success. Don’t cheat!
  6. Take about 45 seconds of rest between every set.

Good luck! Leave me a message if you join so we can support each other! You can also do that on my Instagram: @fitgirlroos

Week 1  (Mon/Wed/Sat OR Tues/Thurs/Sun)

CHEST: 8 wall push ups  |  5 high box push ups  |  5 high box push ups  |  8 wall push ups

TRICEPS: 3 sets of 10 triceps dips

CORE: 2 sets of 1 minute plank

Week 2 (Mon/Wed/Sat OR Tues/Thurs/Sun)

CHEST: 5 sets of 5 high box push ups

TRICEPS: 3 sets of 10 triceps dips

CORE: 2 sets of 1 minute plank

Week 3 (Mon/Wed/Sat OR Tues/Thurs/Sun)

CHEST: 8 high box push ups  |  5 low box push ups  |  5 low box push ups  |  8 high box push ups

TRICEPS: 3 sets of 10 triceps dips

CORE: 2 sets of 1 minute plank

Week 4 (Mon/Wed/Sat OR Tues/Thurs/Sun)

CHEST: 5 sets of 5 low box push ups

TRICEPS: 3 sets of 10 triceps dips

CORE: 2 sets of 1 minute plank

Week 5 (Mon/Wed/Sat OR Tues/Thurs/Sun)

CHEST: 5 sets of 5 low box push ups, with 1 second hold when you’re to the ground

TRICEPS: 3 sets of 10 triceps dips

CORE: 2 sets of 1 minute plank

Week 6 (Mon/Wed/Sat OR Tues/Thurs/Sun)

CHEST: 8 low box push ups  |  as many repetitions as possible of full push ups (2 x)

TRICEPS: 3 sets of 10 triceps dips

CORE: 2 sets of 1 minute plank

Below are all exercises explained in pictures.

It’s very important to tighten your abdominal muscles when you’re doing the push ups. Make sure you don’t have a hollow back and your bottoms are up in the air! Are you having difficulties doing that? It can help to actively turn your hips forward. The height of your box doesn’t matter, it can be a bit higher or lower. You can even use a little bench or step. Even the stairs or the edge of your band would work!

Wall push up

 

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High box push up

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Low box push up

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Triceps dip

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Plank

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Good luck and have fun! I’m sure you’ll notice a lot of progress in the coming weeks! Let me know how you’re doing in the comments or on Instagram (@fitgirlroos)

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Comments

  1. Lenneke

    Yes, I’m going to give this challenge a try! My upper body / arms have always been my second worst weakness (back is no. 1) so I hope this will give me more strength. Excited!