The Schedule After completing this training program, you should be able to perform a single full push up. If you find you can’t, continue adding reps/secs to parts 2 and 3 of the circuit. Attempt a full push up every 5 days. Before you begin the program, test your ability to hold a high plank. Time yourself while holding the pose until you reach the point of exhaustion. When completing Part 3 of the circuit, you’ll hold a plank for half the amount of time it takes you to reach exhaustion, plus the prescribed number of seconds. Day Sets Circuit Part 1 Circuit Part 2 Circuit Part 3 1 4 1 Negative Push Up 1 Kneeling Push Up 50%+1 Sec Plank 2 4 1 Negative Push Up 2 Kneeling Push Ups 50%+2 Sec Plank 3 4 1 Negative Push Up 3 Kneeling Push Ups 50%+3 Sec Plank 4 4 1 Negative Push Up 4 Kneeling Push Ups 50%+ 4 Sec Plank 5 4 1 Negative Push Up 5 Kneeling Push Ups 50%+ 5 Sec Plank 6 4 1 Negative Push Up 6 Kneeling Push Ups 50%+ 6 Sec Plank 7 4 1 Negative Push Up 7 Kneeling Push Ups 50%+ 7 Sec Plank 8 4 1 Negative Push Up 8 Kneeling Push Ups 50%+ 8 Sec Plank 9 4 1 Negative Push Up 9 Kneeling Push Ups 50%+ 9 Sec Plank 10 4 1 Negative Push Up 10 Kneeling Push Ups 50%+ 10 Sec Plank The Exercises Complete each part of the circuit immediately following the previous exercise. Rest for up to an hour between sets. Negative Push Up Begin on a mat on all fours and walk your legs back until they are fully extended. Support your weight on your toes. Fully extend your arms beneath your shoulders. Tighten your abs. Bending at the elbows, lower your chest at the way to the floor in a controlled motion. Stop when you reach the floor. Kneeling Push Up Begin on all fours on a mat. Place your hands slightly further than shoulder-width apart with your arms fully extended. Position your knees below your hips. Bending at the elbows, lower your chest towards the floor, stopping a few inches above it. Push through your hands to raise your body back to starting position. High Plank Begin on all fours on a mat. Extend your legs behind you and balance on your toes. Engaging your abs, fully extend your arms below your shoulders.