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UberExercise — Obliterate Your Chest With The Push Up Burnout Circuit
Four exercises, 5 minutes, 100 reps – 1 excruciating set.
Plow through the end of your workout with a vengeance with The Push Up Burnout Circuit, a caustic 4-exercise gauntlet designed to obliterate the muscle fibers in your upper body, engage your core, and send blood + O2 coursing through your chest and triceps.
The Push Up Burnout Circuit is comprised of 4 different types of push ups, performed back-to-back in superset fashion, as a vehicle to burn out your chest, build muscular endurance, and torch calories.
Prepare to open the lactic acid floodgates, pour on the searing pain, and potentially bust out a face-plant (or two) — that’s the glorious feeling of your muscles sizzling from the inside-out, crying for mercy, and growing stronger one push up at a time.
How To
Target Muscles: Chest, Triceps
Your ultimate goal is to complete 25 reps of the following 4 exercises as fast as possible, in order, within a 5 minute time limit.
Break up the reps into as many sets as you want to with rest periods as-needed; your singular objective is to get through all 100 in sub-5 minutes flat. Aim to beat your best completion time — or the total # of reps if you can’t finish — during each subsequent session.
After an already-intense upper body workout, 25 x 4 is a MASSIVE challenge, even for the someone who’s incredibly fit. If 25 x 4 is outside the realm of your physical capabilities (at least for now), adjust the circuit down to your personal strength and gradually increase its rigor over time (e.g. 10 reps per exercise in order).
1. Decline Swiss Ball Push Ups
Place your legs firmly on the top of a Swiss ball so that it rests in between your shins and the tops of your feet. If you don’t have access to a ball, use a chair, table, or ledge.
Engage your core, maintain a strong, straight back, and perform a decline push up without letting the ball roll.
Complete 25 total reps and move on to exercise 2.
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2. Incline Push Ups
Find a flat ledge, bench, or table and reverse your stance. If you don’t have access to a ledge, feel free to use a Swiss ball, two medicine balls, or any other surface that creates an incline.
Pull your shoulders back, tighten your core, and perform an incline push up. Your hands should be in line with the lower half of your chest
Complete 25 total reps and move on to exercise 3.
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3. Spiderman Push Ups
Assume regular push up position. With a straight back, firm posture, and a tight core, do a push up and simultaneously pull your right knee into your right elbow.
Contract your oblique and hold for .5 seconds, kick your leg back out to full extension and repeat for the opposite side.
Complete 25 total reps, alternating sides, and move on to exercise 4.
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4. Diamond Push Ups
Assume regular push up position with your feet fully extended. Bring your hands together, touch your pointer fingers and thumbs, and form a small diamond.
If this is too difficult at first, bring in your feet and complete from your knees.
Complete 25 total reps to finish the circuit, collapse on the floor, and relish in all of your glory. Bravo.
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Bryan DiSanto
He also contributes to Men's Health Magazine.
When he’s not working on his (or somebody else’s) abs, whipping up Eggocados, or running a Tough Mudder, he’s probably off yelling at a Carolina Panthers game somewhere.
Latest posts by Bryan DiSanto (see all)
- Perk Up Your Derriere With The Build-A-Butt Workshop Glute Workout Plan [Workout Plans] - September 8, 2015
- The 40 Best Body Weight Exercises To Build Muscle & Blast Fat ANYWHERE [Exercise Lists] - September 1, 2015
- The Elite Six — 6 Advanced Six-Pack Ab Exercises To Build An HD, Razor Sharp Core - August 31, 2015
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https://www.leanit-up.com/ Bryan DiSanto
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Lean It UP is a web community that touches all ends of the fitness spectrum. We regularly publish workout plans, nutritional analysis, product reviews, supplement advice, recipes, and other related content that can help inform and educate on the most effective, practical ways to improve fitness levels, aesthetics, and overall health. We want to help YOU build your own perfect body -- hop on for the ride. 
