Saturday, 15 October 2016

WORK IT - Push Up Power HIIT

Wowie! It's Saturday again... I swear the weeks whizz by like there is no tomorrow. It means though, yes I back with another WORK IT workout and this week it's all about the chest & that strong upper body. I'm going to share with you one of my favourite upper body blasts! 

I have a secret love for push ups or any form of training regarding push ups and last week a chest session was lonnnggg over due in my books. I also fancied a good sweaty, quick and intense workout. And as we all know I love my HIIT workouts which are perfect for minimal equipment, little time, pump up the heart rate and push you to your limits. So what could be better than combining a load of push ups with HIIT? 

This workout is perfect if you want to build stamina and endurance, rev up the metabolism, build upper body strength, fire up your core while burning fat! Plus it only takes half an hour, it's adaptable and you need hardly any equipment. 

I've combined a variety of 4 different press ups targeting your body in different ways. 

 The first is a push up with a medicine ball, to do this grab a ball starting in the press up position with one hand resting on the ball and one on the floor. While keeping your core thigh and body straight perform a press up about an inch from the floor, push back up while rolling the ball towards the opposite hand and repeat. This push up is great for allowing your shoulders, chest and core to fully stabilise your body while performing the press up.

The next is a  shoulder press up otherwise know as a pike press up. To do this start in a normal press up position, then lift up your hips so you body creates an upside down V. Keep your arms and legs as straight as possible. Then bend your elbows and lower your body until your head nearly touches the floor, pause and push yourself back up.  

The last two are an incline and decline push up which you should perform on a bench, step or raised surface. The incline is performed with your hands on the step/bench with your feet on the floor while the decline is done with your feet on the step/bench and hands on the floor. 

I've paired these push ups with some killer heart pumping and core moves which will help build up a sweat. Perform each exercise in intervals of 45 seconds on and 10 seconds rest, remembering to push as hard as you can each time! Rest for around 60 seconds between each circuit and repeat 3-4 times!