Lauren Brooks's Blog, page 19

Prying Goblet Squats - Try this incredible warm up exercise

Try this Prying Goblet Squat for an increase in your squat mobility. This exercise is great to do with a light bell before you do Goblet and Double Kettlebell Front Squats. Here is why we do them. 
- opens up your adductors and groin area.
- creates a deeper squat
- grooves a more efficient Goblet or Double Front Squat
- activates your abductors QUICK TIPS
- grab a very light bell by the horns
- Stand about shoulder width apart.
- INHALE, then pull yourself down in to a comfortable squat with your elbows touching the insides of your knees
-make sure heels and toes stay on the floor without coming up.
- Gently push your elbows in to your knees to pry them apart to open your squat wider which will gently stretch your groin and adductors.
- Drop your hips down further, once you've opened up, and take deep breaths at the very bottom.
- Try to keep your chest up and tall without collapsing your shoulders.
- HISS and EXHALE to stand up safely. Very important that you use your breathe on the way up. *note the depth you'll get with the prying squat is lower than a loaded goblet or double front squat. You only relax in to a stretch with this type of squat when you have a VERY light bell or no bell at all.Try this and let me know what you think!
VIEW video HERE on Facebook if you don't have Instagram.

Try this Prying Goblet Squat for an increase in your squat mobility. This exercise is great to do with a light bell before you do Goblet and Double Kettlebell Front Squats. Here is why we do them. - opens up your adductors and groin area. - creates a deeper squat - grooves a more efficient Goblet or Double Front Squat - activates your abductors QUICK TIPS - grab a very light bell by the horns - Stand about shoulder width apart. - INHALE, then pull yourself down in to a comfortable squat with your elbows touching the inside of your knees -make sure heels and toes stay on the floor without coming up. - Gently push your elbows in to your knees to pry them open wider to gently stretch your groin and adductors. - Try to keep your chest up and tall without collapsing your shoulders. - Drop your hips down further, once you've opened up, and take deep breaths at the very bottom. - HISS and EXHALE to stand up safely. Very important that you use your breathe on your way up. *note the depth you'll get with the prying squat is lower than a loaded goblet or double front squat. You only relax in to a stretch with this type of squat when you have a VERY light bell or no bell at all. Try this and let me know what you think! #mobility #squats #laurensplayground #laurenbrooksfitness #dropitlikeasquat #deepsquats #strengthA video posted by Lauren Brooks (@laurenbrooksfitness) on Sep 3, 2016 at 12:36pm PDT

Low Volume Strength Training Program - without the BULK!

Let's set the record straight. I LOVE muscles! I think they're beautiful, especially on women. I don't mind working hard and seeing my muscles grow even if some consider it a  "bulky" look. I don't mind looking strong either. However, these are my personal goals at times. Just because I love it doesn't mean I should expect all of my female students to want the same thing. In fact many want the complete opposite. 
"Lauren, I want to BE STRONG but I'm petrified of gaining a bunch of muscle." is a common statement I hear from my students.  Who am I to judge and talk them out of what they perceive is comfortable for THEIR body? If they don't want to gain muscle then I need to be careful of the programs I suggest to them. Low rep training with the proper amount of volume has proven you can still become beastly strong without looking like a body builder. If this sounds appealing to you then keep reading...

Low Volume Strength Digital Training Program(strength without the bulk)





Why Low Volume Strength Training Rocks
Here is a discussion with coach Franz Snideman, owner of Revolution Fitness, about why low volume strength training absolutely rocks!







You can purchase this program separately if you choose. But for a FRACTION of the cost you can have access to THIS program PLUS the entire Playground LIBRARY shown below and more is coming.  For less than .99 a day you have access to programs that are literally changing peoples lives.  SIGN UP TODAY here
To purchase access to this program without joining the playground community visit herehttp://video.ontheedgefitness.com/low-volume-strength-streaming-series Everything below is set as "FREE" when you're a member of Lauren's Playground. For less than a dollar a day. Learn more here.
Come join Lauren's Playground community. You will also receive special discounts on all of her distant coaching, nutrition and fitness products when you're apart of the Playground.
What's inside the Low Volume Strength Training Digital Series?The Low Volume Strength streaming series is an incredible program hyper focused on building real strength without the bulk. 3 strength video workouts, 1 low rep snatch video section and an extended Mobility warm up, led by Franz Snideman. 

We just released this Low Volume Strength in our playground and people have already started posting their thoughts. Here are a few that just came in...



FeaturingCoach Franz Snideman - Owner and Head Coach of Revolution FitnessPetite and very strong Lee Seider 108lbs and can deadlift 280lbs and chin up with 53lbs from her waist. To purchase access to this program without joining the playground community visit here

The Importance of Accountability

Accountability is an absolute game changer. With no accountability you can have the best intention on the planet to improve your health/lifestyle, but if you can't follow through, your intentions mean nothing. Your intentions become a pipe dream.

Studies show in real life people are more likely to succeed when they are held accountable. There are people out there that are naturally self motivated and have enough accoutantiblity within themsleves. If you're in the rare breed of being so driven that nothing comes between you and your training or healthy nutrition, more power to you! This isn't the case for most people!

You can have all of the tools in your tool box. Understand the exact path of how to create the perfect nutrition and training lifestyle. You can even have it all at your finger tips. But if you just can't find a reason to commit or have the drive inside, then it sounds like you need an extra push, a bit of a kick in the ole' arse, with motivation and accountability.

Lemon Ginger Cinnamon Elixir - A refreshing beverage that helps with weight loss and inflammation

This is one of the recipes you will find "In The Kitchen" which is our newest nutrition recipe video section in Lauren's Playground.

Today I'm going to show you how to make a delicious beverage that has completely helped me shed the last 5 pounds. The ingredients in this quick and easy elixir not only help you feel a burst of energy but it helps keep your hunger under control while easing any bloating you may have. This also helps with digestion and is filmed with anti-inflammatory properties. It's a magical medicinal drink that everyone should try at least once. For more video recipes check out Lauren's Playground.



INGREDIENTS12-16 oz cold waterlemon (without the peel)inch of fresh ginger rootcinnamon 1 tsp1-2 T of honey or coconut sugar

REAL Results from Kettlebell Incinerator - 6lbs of fat lost in less than 4 weeks!

I'd like to share an email with you that I received out of the blue. I know many people would like to feel comfortable in their own skin. It's ok to have goals for yourself. After all, you only get one body. I've always been a huge advocate for strength and mobility, but let's face it, people want to feel good in their own skin. Training with Kettlebell Incinerator - the super quick workouts gave Rhonda these results. She's super busy full time working mom and she was able to squeeze this in, in less than 4 weeks. Here's her email and how she did it! 




Hi Lauren,
I finished the Incinerator Advanced Rotation program and wanted to share some thoughts :-)


Amazing. Just amazing. I waited for this cutting program since I finished BeSlam2 and it was even better than I imagined. As you know, I have been on a journey to get comfortable in my skin again. I keep slipping in the areas that matter most, namely nutrition and generally from stress. I have also had some periods of time that I got so frustrated from lack of progress while 'behaving' that I threw away weeks/months of work by over indulging for too many days/weeks. This is what happened to me this past spring. I got to an ok place and plateaued for almost 2 months. This led to a backward slide costing about 10lbs.

I have found that when I have an exact program to follow and commit to an exact eating plan, that I can stay on track for those blocks of time. Yes, I will need to learn how to live in maintenance mode, but first I have to get there! The 4 week Incinerator Advanced Rotation was a perfect program for me- short, focused, and the right length of time to hold true to the program. The workouts were hard! But because they were short I really pushed myself and used my fitbit to urge me to hit peak zone for as long as I could each workout. I removed grains, dairy, alcohol and sugar from my diet. I made a point to walk 20 minutes each day and generally move more.  All this and here are my results:
May 30 2016- June 27 2016
real deal! not photoshopped

​
​I lost 6 lbs, but definelty look like it was a lot more. I am so angry I didn't take measurements! Also, I think my posture even improved.
I took 2 days 'off' and am using this week to visit some of my favorite workouts from your videos. Then I plan to follow your Lean Body program in the Playground. I think that is meant for someone with my goals?  I am going to allow some complex carbs back in, and will only drink sparingly on weekends, if at all- it's summer and BBQ's are aplenty! 
I figured that since Kettlebell Incinerator is a new DVD and program that you may want some real world results from your average followers to see how big of a difference you make to us. Thank you!

Rhonda H.

Ten Day Tabata Challenge

Tabata training rocks and it's a very simple and easy way to increase both your aerobic and anaerobic system in as little as 4 minutes a day! I know, it's almost too good to be true. 

Here's how it works! All you have to do is pick between 1-4 exercises to perform a 20 second interval of hard work with a 10 second interval of rest. The chosen exercise or exercises should be intense enough to truly challenge you. The coolest part of Tabata training is you're done in 4 minutes! That's right just 4 minutes of training can get you incredible results with an increased metabolism, cardiovascular and muscular system!

Quick History of where Tabata came from

Dr. Izumi Tabata, a Japanese scientist, along with his research team from the National Insist of Fitness Sports in Tokyo discovered tabata training. They conducted a research study with two groups. Group 1 worked out at a moderate intensity level for one hour 5 days a week for 6 weeks. Group 2 worked out at a high intensity level for 4 minutes with intervals of 20 seconds of work to 10 seconds of rest. 

Results for Group 1 - moderate intensity level 1 hour workout
- Only increased cardiovascular system but showed no increase in the anaerobic system (muscular) system.

Results for Group 2 - High intensity interval - 4 minute workouts
- Increased the cardiovascular (aerobic system) and increased the anaerobic muscular system by 28%. 

This is a workout choice proving that quality beats quantity. This is why the workouts I've released over the years through my live classes, Kettlebell DVD's, programs and online classes include a ton of interval training. People have complained in the past about taking rests because the mindset of resting sounds lazy. Studies have proven over and over again that rest is required to take your aerobic AND anaerobic system to the next level!

To read more information about the study you can see it right here

Now for the FUN details on how to do the challenge.

Ten Day Tabata Challenge
Directions: Pick a challenging exercise that you can go all out, safely, for 20 seconds or work to 10 seconds rest. You will perform 8 - 20 second work intervals with 10 second rest intervals. Below are sample Tabata's as well as a favorite Tabata of mine. 
Sample Tabata 1 - 4 sets for a total of 4 minutes

Kettlebell SwingsJump Squats

Sample Tabata 2: - 2 sets for a total of 4 minutes
1 arm Swing1 arm SwingBurpeesJump Squats 


Sample Tabata 3: 8 sets for a total of 4 minutes
2 Hand Swings 
Sample Bodyweight Tabata 4: 
Bodyweight SquatsMountain ClimbersJumping JacksJump Squats

One of my Favorite Kettlebell Tabata Workouts
High Pull, Catch & SquatKettlebell Swings1 Arm Snatch1 Arm Snatch

Go through this 2 times through. If you're an over achiever do a double Tabata!



#tendaytabatachallenge

Great Exercises options for your TABATA workouts
Jump RopeSnatchBody Weight Squats Jump Squats Goblet Squats Kettlebell Swings 1 Arm Swing 1 Arm SnatchHigh Pull, Catch & Squat Burpees Push Press Jumping Jacks Mountain Climbers Rope Waves Rope up and oversStar Jumps


Share with us your tabata. Hashtag #tendaytabatachallenge 

Hope you have an amazing time with this challenge. This can be done any time and any place. You don't even need equipment just a timer. Feel free to post your challenge for the world to see. I'll share it if I find your hashtag or if you tag me. We also have a challenge group page on Facebook called Lauren Brooks Fitness Challenge if you want to post your challenge privately here. 









Facebook: @LaurenBrooksFitInstagram: @laurenbrooksfitnessTwitter:      @laurenbrooksfit

How Martha Got Her Life Back

This is a true story about Martha, an attorney and mother of 2. Martha suffered from debilitating postpartum depression, 50+ pound weight gain during and after her pregnancy, and many injuries to go with it. 
Martha came to me 8 weeks after giving birth to her 2nd baby.  She could  hardly get back up from an assisted Squat or do a push-up against a wall. Fast forward today, she is  squatting with 80+ pounds for reps and can knock out over 15 reps of hard core real MAN pushups.  She can perform a Get Up with a 44lb bell, Double Press the 35lb bells and Double Deadlift 88lb's in each hand. This didn't come easy for her. 
Please take the time to read her incredible story. I have now renamed Martha "Martha the Machine". You will see Martha in the Power, Strength & Burn Series in the online class community - Lauren's Playground. She has earned her stripes and has made one of the most incredible transformations I've ever witnessed both inside and out!




How Martha Got Her Life Back The COMPLETE Transformation of Martha the Machine 



In 2009, I became pregnant with my first child. I stuck to a strict diet of milkshakes and cookies. I was eating for 2, right?! I ended up gaining 70 pounds, which is 40 more pounds than recommended. 
In April 2010, I gave birth to a 9 pound 3 ounce baby. I really wasn’t worried about the extra weight because everyone told me that it would just “melt away” if I chose to breastfeed. What no one tells you is that breastfeeding makes you incredibly hungry – hungrier than during pregnancy because you are STILL feeding two people: yourself and your growing baby.  
Instead of the pounds “melting away,” as I was promised, I packed on an additional 40 pounds. I was back up and over my pre-pregnancy weight! In addition, I had some post pregnancy complications and it was painful to even walk. My inability to exercise coupled with my additional weight gain was the perfect recipe for post-partum depression. 
I am an attorney and went back to work after 4 months. After my maternity leave, I transitioned in a job where I was doing mostly appellate work, so my supervisor allowed me to work from home. It sounds like a great set up, but it led to a feeling of isolation and kept the post-partum depression fires burning bright. 
After about 2 months back at work, we moved across the country from Atlanta to San Diego. We knew only one person here, and the thought of really getting out there and meeting new friends terrified me. I wasn’t feeling or looking my best – what would I wear? Nothing fit! It was a taste of social anxiety that I had never experienced in the past.


I had exercised on and off throughout my life. I suffered a knee injury from a skiing accident in 2002, which required surgery, and in 2004, I fractured my tibia. Because of those injuries, I was apprehensive about exercising. I didn’t want to get injured again! I decided that I absolutely had to start exercising, so I went to a strip mall pilates studio. I ended up losing around 70 pounds. I wasn’t yet back to my pre-pregnancy weight, and I was eager to lose the weight. 
My progress came to a dead halt when I tore my hip flexor. I left the studio limping and the instructor told me to stretch my hip flexor that evening and before class the next day (I was going 5-6 days/week on average). I wasn’t sure what was wrong but I trusted that the instructor knew what he was talking about, so I followed his advice and went back to class. The next time I went, however, I could barely walk. After I went to the doctor and heard the diagnosis, I suspected that the pilates instructor didn’t have the training that I thought he did. In an effort to avoid surgery, I went to several months of physical therapy and my physical therapist recommended that I give acupuncture a try. 
I became pregnant with my second child and was still trying to heal my hip flexor with acupuncture. I knew that this time around, I couldn’t be on the milkshake and cookie diet and couldn’t gain so much weight.  As my belly grew, it became difficult to walk – my hip kept dislocating because of the way the baby was positioned. It also became painful for me to even sit. I ended up taking leave from work. I had a high-risk pregnancy, and I was really unable to complete an 8 hour workday. Despite my best efforts, I gained 50 pounds. In March 2014, I gave birth to a 9 pound 15 ounce baby.


I wanted to do everything I could to prevent post-partum depression this time, and I knew that I needed a plan. I was terrified of yet another injury, and I knew that I needed to find someone that wasn’t just a pretty face! I needed someone who knew her stuff and could prevent me from getting an injury. 
Left to my own devices, I would be completely lost when exercising. Gyms are intimidating when you can’t tell the machines apart and have no idea what they do anyway. I knew that I didn’t want to be limited to the elliptical machine or the treadmill (the only two machines I knew how to use) or a spinning class. I needed direction and accountability. 


I contacted Lauren and started training with her 8 weeks after giving birth, which was as soon as my doctor cleared me for exercise. I planned to train 2-3 days a week, after my husband was home from work and could be home to watch the kids. To be home in time for me to leave, my husband had to change his schedule around and work from home after the kids were in bed. Because I knew that he was making such an effort for me to do this, there was no way I could back out! 


When I first started training with Lauren, a wall push up was challenging. Similarly, it was a challenge to swing an 8 kg bell. I was afraid that when I was doing squats, I wouldn’t be able to get back up, so I did squats with the assistance of the TRX. Lauren made all sorts of modifications for me to allow me to really ease into things so that I wouldn’t get injured. I would see other people doing pull ups, push ups, presses, squats holding kettlebells, and performing other feats of strength, and I thought that I would never be able to do those things. Honestly, I didn’t care to do those things at the time, either; my goal was simple: I wanted to be less fat.

Although I was making strength gains, while I was breastfeeding, I saw minimal weight loss. Each time I would cut my calories, my milk supply would dramatically decrease, so I decided to wait until I was finished breastfeeding before really examining my diet. Eventually, and with Lauren’s guidance, I made significant changes to my diet. 

Lauren has such a gentle and non-judgmental manner towards her students. She is so knowledgeable about what she does and doesn’t have a “one-size-fits-all” approach. She will push you and motivate you to push yourself. She has created a supportive environment (both online and in person) where your accomplishments are celebrated. 

I have lost all of the pregnancy weight and MORE. I have more energy, and I am stronger than I have ever been. I am not out of breath when I am running around with the kids, my joints don’t hurt, and I can actually enjoy being active. I love hiking and riding my bike now. I have my own collection of kettlebells at home, a suspension trainer, and a pull up bar. In short, my lifestyle has completely changed. I have new goals now, and none of it would have been possible without Lauren. I will forever be thankful that I found her!

Lauren's Playground - Bringing you Online Classes, Programs, and Recipes in the Raw!

The place where you'll never do anything half glutes™
TRAIN WITH LAUREN BROOKS anywhere in the world!After many years of working hard to come up with a solution that can bring new and fresh workouts to you anywhere in the world with access 24 hours a day... I'm proud and excited to announce the solution is finally here!  
Custom live classes can now be easily accessed to you any time or any place in the world. I'm ecstatic to finally be able to deliver you something in the raw that can work for anyone! I call it "Lauren's Playground" because I feel like I'm playing when I'm training. I want you to feel like you're playing too! 
In this playground we will continue to release great deal of content which will include follow along workouts, instructional videos, written workouts which coincides with the videos in an OnDemand delivery system. PLUS there will be a new program brought to you each and ever month with surprise goodies along the way. ;) 
We are excited to grow with you and have a blast along the way! This will hopefully bring you a fresh new feel and a new found love for your training. It's going to be an ever evolving platform of community, education, support, workouts, discussions and yes we will be open to your requests.  
 Once you sign up you'll be grandfathered in at your current rate. Even as we grow your price will stay the same while you're an active member. 
EXPERIENCE ONGOING TRAINING AND PROGRAMS WITH LAUREN BROOKS THAT WILL LITERALLY CHANGE YOUR LIFE!She will take you straight to her personal gym where you will be educated and learn how to turn your body in to a powerful machine, without injuring yourself. This is not like her DVD’s. This will be filmed in the raw.Lauren is known for helping people all over the world become stronger, leaner, and more mobile without pain!The training you will receive from her playground will be detailed and easy to follow. Whether you are a visual or audio learner, beginner or advanced, Lauren will have you covered. Once you become a member you will have the option to join her private facebook group to discuss the training you’re doing among the community members. 
What's in the playground now?
We just added gluten free gourmet pizzas that you can make in under 10 minutes in the new "In The Kitchen"! Grilled Romaine (vegan friendly) is our next recipe that will be added. It's easy and to die for!!!!!
Members you can log in right here Not a member yet? Sign up here. no contract. Cancel anytime.
What's in the Playground now?

Basics Fundamentals for our brand new Kettlebell enthusiasts - 6 weeks
Basics Sculpt - for the next level 
Power, Strength & Burn classes - 5 week program 
Lean Body Series - 5 week video and written program to go with it 
NEW Slightly Conventional - a 6 week program focused on building lean muscle mass. If you're worried about hypertrophy I've got you covered and will have slightly different sets laid out for you. In addition to this program worth $99 on its own. We also have a many programs up and running available for our members such as: All include follow along videos and written program that you can take with you any where.


Bonus quick workout section 
Demonstration Library 
In The Kitchen

Members you can log in right here 
Not a member yet? Sign up here. no contract. Cancel anytime.
We've only just begun. You can download all of the written programs and pay for just one month if you really wanted to do that. 

Lauren's Playground - Bringing you Online Classes and Programs in the Raw!

The place where you'll never do anything half glutes™
TRAIN WITH LAUREN BROOKS anywhere in the world!After many years of working hard to come up with a solution that can bring new and fresh workouts to you anywhere in the world with access 24 hours a day... I'm proud and excited to announce the solution is finally here!  
Custom live classes can now be easily accessed to you any time or any place in the world. I'm ecstatic to finally be able to deliver you something in the raw that can work for anyone! I call it "Lauren's Playground" because I feel like I'm playing when I'm training. I want you to feel like you're playing too! 
In this playground we will be releasing a great deal of content which will include follow along workouts, instructional videos, written workouts which coincides with the videos in an OnDemand delivery system. PLUS there will be a new program brought to you each and ever month with surprise goodies along the way. ;) 
We are excited to grow with you and have a blast along the way! This will hopefully bring you a fresh new feel and a new found love for your training. It's going to be an ever evolving platform of community, education, support, workouts, discussions and yes we will be open to your requests.  
 Once you sign up you'll be grandfathered in at your current rate. Even as we grow your price will stay the same while you're an active member. 
EXPERIENCE ONGOING TRAINING AND PROGRAMS WITH LAUREN BROOKS THAT WILL LITERALLY CHANGE YOUR LIFE!She will take you straight to her personal gym where you will be educated and learn how to turn your body in to a powerful machine, without injuring yourself. This is not like her DVD’s. This will be filmed in the raw.Lauren is known for helping people all over the world become stronger, leaner, and more mobile without pain!The training you will receive from her playground will be detailed and easy to follow. Whether you are a visual or audio learner, beginner or advanced, Lauren will have you covered. Once you become a member you will have the option to join her private facebook group to discuss the training you’re doing among the community. BECOME A MEMBER TODAY hereThe programs will grow as we grow and eventually the price will be MUCH higher! We have priced this very low because we are starting small. Grab your spot! The first 200 people will be grandfathered in at this price and we will never change your rate while you’re a part of our special community.
Now is the time to join Lauren's Playground, an online training program with Lauren Brooks! Lauren’s Playground is offering a special subscription intro rate of $24.99* per month for a limited time. There is absolutely no contract and you can cancel anytime!


on the playground YOU'LL NEVER DO ANYTHING HALF GLUTES™ We go full glutes around here!half glutes™ courtesy OF TODD GRAHAM

The Perfect Push-Up Challenge with Lauren Brooks

About the PERFECT Push-up Challenge #PerfectPushUpChallenge






I've seen a lot of push-ups in my day. Unfortunately most of them end of looking a bit like this photo below. This is not a perfect push-up. In fact it's an injury waiting to happen. To avoid having a push-up that looks like this, it's very important to understand what a push-up is first. I was asked by many people to run a push-up challenge, however, I hesitated for months. I've finally decided to put one on but under one condition  They must be lower reps and perfect! 

Having a strong PERFECT push-up is truly an important factor. When done properly you'll find it an incredible exercise that strengthens your abdominal muscles, triceps, deltoids, serratus anterior, pecs, lats and did I say core? The abs alone become powerful when push-ups are practiced properly. You will also build some lean muscle mass which will end up increasing your metabolism. The coolest part of these is you can basically do them anywhere and any time! 











How Can I Get Started? I can't seem to do even ONE push-up!
Here are two ways to start that I'm going to show you in the videos below

Push-Up Progressions and Getting Started(Especially for post pregnancy and C-sections)






The Assisted Perfect Push-Up




I'm a MASTER at Push-Ups - How can I challenge myself?
Congratulations on having a perfect push-up on the floor! If traditional push ups are too easy you can make them harder in many ways! A few examples are Put your feet on a higher surfacePlace hands on a suspension trainer Add an explosive component with a clap One arm push ups and progressions. 










The PERFECT Push-up Challenge
#PerfectPushUpChallenge








INSTRUCTIONS: Find the position or surface that allows you to perform a perfect push up for your level. Break down the push up in as many sets as you need to maintain PERFECT alignment and form. In the challenge I broke down a safe way to get better at your push up goals with low reps. 

Remember, if your lower back sags and your neck and traps are doing the work, then this is not considered a push up. In fact you're teaching yourself a pattern that will hurt you more than help you down the road. Those reps do not count!
As you begin to feel STRONGER and can complete your perfect push up, you can change your surface for something lower or find a more challenging push up progression that forces you to only practice several perfect reps at a time. Just like the squat challenge, break up the reps in to as many sets as you need. 

"Easy" Push-up Progression week (example: higher surface or thick band)

Day 1 - 4/3/3/2 =12
Day 2 - 5/4/3/2 = 14
Day 3 - 5/5/4/2 =16
Day 4 - rest
Day 5 - 6/5/5/3 = 19
Day 6 - 7/6/5/3 = 21
Day 7 - Rest

More Challenging Progression Push-up week (example: lower surface or thinner band)

Day 8 - 4/3/3/2 = 12
Day 9 - 5/4/3/2 = 14
Day 10 -5/5/4/2 =16
Day 11 - Rest
Day 12 - 5/5/5/4 =19
Day 13 - 6/5/5/4 = 20
Day 14 - Rest

Challenging Progression Push-up Week (example: even lower surface than week before or thinner band)


Day 15 - 4/3/2/1 = 10
Day 16 - 4/3/2/2 = 11
Day 17 - 4/3/3/2 = 12
Day 18 - Rest
Day 19 - 5/4/3/2 = 14
Day 20 - Rest
Day 21 - Test your push up rep goal with what you started with OR see if you can get your "progression" goal. (example 30 reps of push ups in a row OR 1-2 reps One arm push ups per side)


#PerfectPushUpChallenge  Ask to Join our private Lauren Brooks Fitness challenge Facebook group community for free here