Push Up Work Outs For Intermediate

Intermediate Push Up Work Out 1

Note: you can see the proper form for every exercise on the Push Up Variations Page!

• Use handles for a perfect form.
• You have to do this work out Monday-Wednesday-Friday ( or other three days but with a rest day between workouts) - or you can make it just twice a week and 2 days rest between work outs.
• It is very important to rest exactly how much write in the work out!
• You have to rest between exercises 1 or 1.30 minutes!
• + or - between exercises means that you do those exercises one after another without rest 

Warm up:

• 30 knee push ups - rest 30 seconds
• 20 knee push ups -rest 20 seconds 
• 10 knee push ups 

Let's start the work out:

 Exercise (circuit) 1:

•   10 diamond push ups - 10 classic push ups - 10 wide push ups - rest 30 seconds - 10 wide push ups - 10 classic push ups - between 4 and 8 diamond push ups 
• 2 sets
•  rest between sets 1 minute 

Exercise (circuit) 2:

• 10 spartan push ups - 10 pump up push ups (like classic push ups but when you come up you go just half of the way) - 10 diamond push ups (knee diamond push ups if you are to tired) 
• 3 sets 
• rest between sets 30 seconds

Exercise (circuit) 3:

• 20 flat bench push ups -between 10 and 20 bench press up push ups
•  for a  better variation use a fitness ball instead of bench for both exercises
• 3 sets 
• rest between sets 40 seconds  
• rest 2 minutes when you finished the last set of this exercise

Exercise 4: Work on the negative reps

• 10 classic push ups - you go down as slow as you can and when you come back up you push yourself as fast as you can 
• 3 sets 
• rest between sets 1 minute

Exercise 5:

• High plank hold : hold 30 seconds - res 10 seconds - hold 30 seconds - rest 10 seconds - hold 30 seconds

Intermediate Push Up Work Out 2

Explosive Work Out

Note: you can see the proper form for every exercise on the Push Up Variations Page!

• Use handles for a perfect form.
• You have to do this work out Monday-Wednesday-Friday ( or other three days but with a rest day between workouts) - or you can make is just twice a week and 2 days rest between work outs.
• It is very important to rest exactly how much write in the work out!
• You have to rest between exercises 1 or 1.30 minutes!
• + or - between exercises means that you do those exercises one after another without rest 

Warm Up:

• 20 wide push ups - rest 30 seconds
• 20 classic push ups - rest 30 seconds
• 10 diamond push ups - rest 20 seconds
• 20 knee push ups 

Let's start the work out: 

  

Exercise 1 :

• Clap push ups 
• 10 repetitions
• 3 sets 
• 40 seconds rest between sets
• If you can't do the classic clap push ups do them on your knees 

 Exercise 2 :

•  Jumping push ups (don't clap) + 10 classic push ups 
• 3 sets
• 1 minute rest between sets
• Try to jump a little bit with your feet too

Exercise 3 :

• 15 spartan push ups + 15 burpees + 10 spartan push ups + 25 burpees
• 3 sets
• 1 minute rest 

Exercise 4 :

• 10 wide push ups + 15 classic push ups + 10 diamond push ups 
• 2 sets
• rest 1 minute between sets

Exercise 5 :  

• Classic push ups 
• This is the way you will do this exercise : when you go down count to seven and so when you come up (so a push up last 14 seconds )
•  10 to 20 push ups 
• 2 sets 
• rest 1 minute between sets

Exercise 6 : 

• Jumping push ups 
• 50 repetitions (reps)
• Try to do them in as few sets as you can
• When you can't jump anymore do classic push ups .