This Video is taken from my Push Ups Body Weight Challenge.
Audio from Plank to Push Up Video
Final exercise and I’ve saved the best one for last. The most difficult until last, and this is the plank to the pushup. It’s a tough exercise. It works all of the body, and it’s a real challenge to get through this in this point of the workout. This is how it looks.
Start in a regular plank position. If you haven’t done one of these, the elbows are going to be beneath the shoulders or slightly in front of the shoulders. Feet are nice and close together, and we are going to drop the bum down until we feel the tension in our core muscles. So you don’t want the bum too high, and you certainly don’t want it too low, so you feel it in your lower back. So you just find that right sweet spot for your core.
From here, you are going to rock onto one side, put the hand down, and come up into the pushup position, keeping your core nice and still. Then you’re going to go back down to the elbow and back into the plank. Try and keep the elbows in front of the shoulders. There is a tendency with this exercise to end up like this, so keep the elbows in front if you can. Up we go, and down. That’s one rep. That’s two reps. I’ll do one more. Three repetitions, a really tough exercise. A tough exercise on its own.
It’s at the end of the challenge. It’s difficult. If you find that too difficult, then please do this alternative. Start in the pushup position, and from here lift one hand, and touch the shoulder. Change and touch the other shoulder. Keep the hips nice and still so you can feel that work in your core muscles. Go slowly.
So we’ve got the plank to pushup. That’s most difficult, 40 repetitions in total, or if that’s too difficult, we’ve got the shoulder tap, 40 repetitions in total. Final exercise that you can really go for it and just an amazing exercise to finish on. Best of luck and I hope you manage to get through it all.