DalyDose of Fitness: 5 Pushups (w/ Video)

I teach a Spin/Sculpt class at RPM Fitness Studio on Tuesdays and Thursdays at 9:30 am.  We do Spinning until about 10:30 and then we move over to the other studio to work on the sculpting portion.  We usually only get about 20 minutes in there, so I’ve been trying to come up with ways to get workouts done in short amounts of time.  For example, we had tried working up to 100 pushups by doing them in sets of 20, but we don’t have time to run through a circuit 5 times.  I decided to try these pushups out and I debuted them to the class a couple of weeks ago and I’m happy to say that people were in pain the day after.  Fear not, for you too can feel the pain of JD’s “5” Style Pushup.

I am not all fancified with the biology of everything, but I know what gives me that good kind of sore and these do it.  You are also forced to encourage full motion of muscle, and I’ve heard that this is a great thing.  Lemme show you the video demo…

Excuse my shaking.  I had already done some before I decided to share the technique.  You know it’s bad when YouTube says that it noticed some shakiness in the video and then they offer to help fix it.  I don’t think they can fix my shaky arms.

So the JD 5 Style pushup is essentially this:

1.  Start flat on your stomach. Move your arms in a circle to stretch the pectoral muscles.
2.  Push up to about 1/5 of the distance between flat on your tummy and fully extended arms
3.  Hold that for 5 seconds
4.  Push up
5.  Go back down to that 1/5 position
6.  Hold that for another 5 seconds
7.  Repeat.

We started by doing 5 of these and people said that they felt it working for them.  With some stronger people, I’ve gone up to 10 repetitions.

Let me know what you think or better yet, report on your experience doing them.  Come on now…it’s only FIVE pushups.

* In case you missed it, my Toilet Humor posting had some cardio in it!  I also did a Spinning and workout demo that people liked.