With gyms under lock and key, most lifters have reached a fork in the road. The first pathway leads down a dark spiral of chocolate brownie binges, half-hearted home workouts and a pair of lockdown love-handles.
Before you tell us that first path sounds kind of tempting, remember, we're serious lifters passionate about brutal sweat sessions and making gains, no matter what.
That's why we're here to usher you toward that second pathway, up the golden staircase towards home workout heaven, with the help of the Ryderwear PUSHH App
Like a personal trainer in your palm, PUSHH is there every step of your lockdown journey, bringing you a heap of home workouts used by some of the biggest athletes in the fitness game, including Kai Greene, Natalie Eva Marie and Williams Falade.
To show that you can still hit high-intensity workouts without a gym, we've pulled this Upper / Lower Body Strength session straight from the Williams Falade at-home program via the PUSHH App! Try these grueling super-sets then punish your pecs with a brutal chest finisher!
WILLIAMS FALADE UPPER / LOWER STRENGTH WORKOUT
Superset 1
4 Rounds
20 x Spiderman Push Up
Start in the push up plank position, and bring you knee up to your elbow as you push down into a push up. As you push back up, place your leg back to the plank position. Repeat on the other side. Ensure that you don’t drop your hips too low or raise your hips too high
24 x Clock Lunge
Keep your chest and head upright. Lunge forward in a controlled manner and lower yourself straight down. Aim to lower your back knee as close to the ground as possible, as well as keeping your knee and ankle in line with each other at all times. Push yourself back to the starting position before lunging out, this time diagonally. Repeat this process until you’ve gone ‘around the clock’
Superset 2
4 Rounds
0:20 Thoracic Extension
Lying on your front, squeeze your shoulder blades together and lift your chest off the ground. Hold this position for the required duration before lowering back down.
40 x Split Squat
Keep your front foot planted while lowering your back knee as close to the ground as possible without it touching. Keep your chest and shoulders facing forward as well as keeping your knee and ankle in line with each other
Superset 3
4 Rounds
20 x 1 Leg Push Ups
With one leg in the air, lower yourself down as low as possible without bouncing your chest off of the ground. Ensure that you don’t drop your hips too low or raise your hips too high
40 x SL Glute Bridge
Lie on your back, plant one foot on the ground and thrust your hips up by squeezing the glutes and hamstrings. Keep your working foot planted at all stages throughout the exercise.
Chest Finisher
1 Round
Max Reps Tricep Push Up
Starting with your hand in a wide position, lower yourself down as low as possible without bounding your chest off the ground. Ensure that you don’t drop your hips too low or raise your hips too high
Max Reps Push Ups
Lower yourself down as low as possible without bouncing your chest off the ground. Ensure that you don’t drop your hips too low or raise your hips too high.
Max Reps Push Up (Knees)
Place your knees on the floor and lower yourself down as low as possible without bouncing your chest off the ground. Ensure that you don’t drop your hips too low or raise your hips too high.
Before your gains disappear faster than pancakes on cheat day, download the PUSHH App and receive a FREE 14 day trial!
Womens gym wear & leggings available also
Apple: https://apps.apple.com/us/app/pushh-home-and-gym-workouts/id1476496422
Google Play: https://play.google.com/store/apps/details?id=com.alexpalumbo.push&hl=en_AU
Website: https://www.pushhfit.com/
