The Pull Up - Push Up Challenge Body Weight Edition

WELCOME! Pull ups and push ups are the ultimate body weight movements. This module to the pull up and push up program will guide you to increasing the quantity and quality of pull ups and push ups you can do without ANY equipment whatsoever. Youll need a regular pull up bar and a lower pull up bar. This can be a horizontal bar in a door or in a playground and a stability ball. Youll find twelve complete body weight wor outs to follow. Ta e a day of rest in between each wor out! or add a "##T style wor out on your day off. $y suggestion is to repeat this program twice for over si% wee s of programming. &#f you want some e%cellent ideas for "##T for after your wor out or for your day of rest. You should chec out my good friend! $i e 'hitfields ('or out )inishers. You can find them here. As always! form is important. *iew the e%ercise library and videos and chec body position for each movement. You can sustain significant overuse in+uries by not listening to your body! so ta e care. ,now what is good and bad pain. Your grip - Although the tendency is to (hold on for dear life whenever youre doing a pull up or variation there of! dont. Try to eep a loose grip to avoid elbow pain that can result. Your shoulders - The shoulder is a delicate +oint that can easily get stressed and inflamed. #f you feel pain in the +oint! ice and rest an e%tra day. .ouble chec your form and ensure that youre not compromising the integrity of the +oint by doing your movements with an e%tended range of motion. Always listen to your body and see e%pert advice should you have an ache or a pain that doesnt go away in a few days. The issue with bodyweight training is that many people thin that because the movement isnt (loaded with additional weight! that you can continue to push through pain. Not so! your body weight is a significant (load especially when you use the (pre/fatigue techniques we will use in this program. Train safe and smart. 0ets get started.

D i s c l a i m e r: See y o u r p h y s i c ia n b e f o r e start i n g a n y e xe r c ise o r n u t r i t i o n p r o g r a m. P r i o r t o start i n g, y o u sh o u l d d is c uss a l l n u t r i t i o n a l c h a n g es w i t h y o u r p h y s i c ia n o r a re g istere d d i e t i c i a n. I f y o u are ta k i n g a n y m e d i c at i o ns, y o u m u s t ta l k t o y o u r p h y s i c i a n b e f o r e start i n g a n y e x e r c ise p r o g r a m. I f y o u e x p e r ie n ce a n y l i g h t h ea de d n ess, d i z z i n ess, o r sh o r t ness o f b r eat h w h i l e e x e r c is i n g, st o p a n d c o ns u l t a p h y s i c i a n. h ese re c o m m e n d at i o ns are n o t m e d i c a l g u i d e l i n es. h i s b o o k is f o r e d u cat i o n a l p u r p oses o n l y. ! o u m u s t c o ns u l t y o u r p h y s i c i a n p r i o r t o start i n g t h is p r o g ra m o r i f y o u h a " e a n y m e d i ca l c o n d i t i o n o r i n # u r y t hat c o n t ra i n d i cates p h y s i ca l act i " i t y. h i s p r o g ra m is d es i g n e d f o r h ea l t h y i n d i " i d u a ls $ % y e a rs a n d o l d e r o n l y. & l l f o r m s o f e x e r c ise p ose so m e i n h e re n t r is ks. I t is a d " isa b le t hat rea de rs t o ta k e f u l l res p o ns i b i l i t y f o r t he i r sa fet y a n d k n o w t he i r l i m i ts. h e e x e r c ises a n d d i e ta r y p r o g r a m s i n t h is b o o k are n o t i n te n de d as a su bst i t u te f o r a n y e x e r c ise r o u t i n e o r t reat m e n t o r d i e ta r y re g i m e n t hat m a y h a " e b ee n p r esc r i b e d b y y o u r p h y s i c ia n. D o n ' t p e r f o r m a n y e x e r c ise u n l ess y o u h a " e b ee n sh o w n t he p r o p e r te c h n i ( u e b y a ce rt i f i e d p e rs o na l t ra i n er. D o n ' t p e r f o r m a n y e x e r c ise w i t h o u t p r o p e r i nst r u c t i o n. & l w a y s d o a w a r m)u p p r i o r t o y o u r w o r k o u t sessi o n a n d e n d w i t h a stret c h i n g c o o l d o w n seg m e n t.

Sa f et y * i rst
! o u w i l l o n l y g et p os i t i " e res u l ts f r o m t h is p r o g ra m i f y o u are p e r f o r m i n g t he e xe r c ises c o r r e ct l y. + e r e are a f e w t i ps f o r y o u t o m a x i m i z e y o u r res u l ts: 1. , h e c k w i t h y o u r d o c t o r b e f o r e start i n g a n y n e w e x e r c ise o r d i e t p r o g r a m. 2. I t m a y b e n e cessar y t o c o ns u l t a t ra i n e r i f y o u are u ns u re o f h o w t o d o a n y o f t he e xe r c ises. D o - . d o e x e r c ises t hat y o u d o n 't u n d e rsta n d h o w t o d o. 3. I f so m e t h i n g / h u r ts' d o n o t d o i t. ! o u m u s t u n d e rsta n d t he d i f f e re n ce b et w ee n m u s c le f a t i g u e a n d i n # u r y. & l w a y s er r o r o n t he si de o f ca u t i o n i f y o u f ee l p a i n. 4. h i s p r o g ra m h as t he p o te n t i a l t o b e use d w i t h t h ose n e w t o f i t n ess as w e l l as t h ose t hat are " e r y f i t. Sta rt o f f c o nse r " at i " e l y a n d i n c r ease i n te ns i t y as y o u g o. 5. 0 e ca n / d o i t a l l '1 h o w e " er, w e m a y n ee d a n e x t ra d a y o f rest b et w e e n w o r k o u ts so f ee l f r ee t o ta k e a d a y o f act i " e rest b et w ee n w o r k o u ts i f y o u are n't u p t o t he w o r k o u t. & c t i " e rest is a n act i " i t y t hat is l o w i n te ns i t y ca l o r i e b u r n i n g i n n a t u re su c h as w a l k i n g. 6. 2 s e p r o p e r e xe r c ise f o r m a n d t ra i n c o nser " a t i " e l y i n a l l w o r k o u ts. 7. & l w a y s start w i t h t he easier a l ter nat i " e e x e r c ises i f a p p r o p r i a te, e "e n i f y o u h a " e e x e r c ise d i n t he p ast. h e n e w e xe r c ises, a n d n e w st y l e o f m o " e m e n ts w i l l ca use m u s c l e so re n ess e " e n f r o m w o r k o u ts y o u t h i n k 3l o o k eas y3. 8. D o - . d o i n te r " a l t ra i n i n g m o r e t ha n 4 t i m es p e r w e e k. 9. D o - . t he s k i p a w a r m)u p, as w e l l, ta k e a f e w m i n u t es t o c o o l t he b o d y d o w n. 1:. I f y o u h a " e a n i n # u r y, g e t m e d i c a l atte n t i o n t o re ha b i l i tate y o u r i n # u r y b e f o re start i n g a n e xe r c ise p r o g r a m.

Workout 1
1-Today you will ATT;$PT one pull up to see how close you are to completing it. <an you move your body at all from the full hanging position= This is your benchmar test. $a e a note of this. 2- ti!k ups 1: reps No rest "- #ssisted pull ups $ith !ontrolled des!ent 1: reps >est 3: seconds >epeat ?2 sets total@ %- &anging leg raise 1: reps >est 3: seconds >epeat ?2 sets total@ '- (n)erted ro$ 1: reps >est 15 seconds >epeat 2 more times ?3 sets total@ * - Push ups to "+ se! plank hold 1: reps >est 3: seconds >epeat 2 more times ?3 sets total@ ,- (n!line push up 1: reps >est 3: seconds >epeat ?2 sets total@ -- .ips 1: reps >est 3: seconds >epeat ?2 sets total@ 1+a- /uats 2: reps No rest

1+0 1 Pulsing s/uats 3: seconds 3: seconds rest >epeat both e%ercises for a total of 3 sets 11 12e)erse single leg hip li3t 2: reps one leg >est 1: seconds 2: reps other leg >epeat 2 more times ?3 sets total@ 12 - pider !ra$ls 1: reps per leg >est 3: seconds >epeat 2 more times ?3 sets total@ Atatic Atretching for 3/5 minutes

Workout 2
1- ti!k ups 1: reps No rest 2- (n)erted ro$ 1: reps >est 15 seconds >epeat twice ?for a total of 3 sets@ "- 4u5p pull ups $ith !ontrolled des!ent 1: reps >est 3: seconds >epeat ?total of 2 sets@ %- uper5an holds "old 3: seconds >est 15 seconds >epeat ?total of 2 sets@ '- &anging leg raises 1: reps >est 3: seconds >epeat ?2 sets total@

*a- 2egular push up 3: seconds no rest *0- (n!line push up 3: seconds no rest *! 1 Plank hold "+ se!onds >epeat twice ?total of 3 sets@ 6- 7et ups As many as possible with good form >est 3: seconds >epeat ?2 sets total@ , - ta0ility 0all plank As long as possible with good form >est 3: seconds >epeat ?2 sets total@ -a 1 /uat 8u5p 3: seconds No rest -0 1 Ben!h step up 3: seconds No rest >epeat 2 more times ?3 sets total@ 1+- ta0ility 0all ha5string !urls 3: seconds >est 1: seconds >epeat 2 more times ?3 sets total@ 11a- pider !ra$l 1: repsBleg No rest 110- Mountain !li50er 1: repsBleg >est 15 seconds >epeat 2 more times ?3 sets total@ Atatic Atretching for 3/5 minutes

Workout "
1- ti!k ups 1: reps No rest 2- !apular retra!tion "ang from a bar and try to squeeze the shoulder blades together! down and bac . Aee if you can initiate any movement. ?You need to connect the brain to your bac muscles to get them to wor for youC@ .o as many >eps as possible >est for 3: seconds "a-#ssisted pull ups $ith !ontrolled des!ent / 1: reps No rest "0- (n)erted 2o$ - 1: reps >est for 3: seconds >epeat 2 more times ?total of 3 sets@ %-&anging leg raises 1: reps >est 3: seconds >epeat ?total of 2 sets@ '- Burpee 9$ith push up: 1: reps >est 3: seconds >epeat ?total of 2 sets@ *a-Push ups - 3: seconds No rest 60- Plank &old - 3: second hold >est 3: seconds >epeat both e%ercise 2 more times ?3 Aets Total@ ,- .ip 3: seconds >est 15 seconds >epeat ?total of 2 sets@ -a- Pulsing s/uat 3: seconds No rest -0 1 Bo; 4u5p

 1: reps >est 15 seconds >epeat ?total of 3 sets@ 1+a- pider !ra$l 1 1: reps per leg No rest 1+0-2e)erse &ip Li3t - 1: reps per leg 3: rest >epeat Doth e%ercises 2 more time ?3 sets total@ Atatic Atretching for 3/5 min

Workout %
1-Today you will #TTEMPT one pull up to see how close you are to completing it. <an you move your body at all from the full hanging position= This is your second benchmar test. $a e a note of this. 2- ti!k ups 1: reps No rest "a-4u5p pull ups $ith !ontrolled des!ent 1 1: reps No rest "0-(n)erted 2o$ - 1: reps 15 second rest >epeat ?3 sets total@ %-a (n!line push up 3: seconds No rest %0- (n)erted ro$ 3: seconds >est 15 seconds >epeat ?3 sets total@ 'a-4u5p pull up - 1 rep No rest '0- &anging Leg 2aises - 5 reps >est 1: seconds >epeat ?5 sets total@

*a- Bulgarian split s/uat 1: reps ?one leg@ No rest *0- printer tart skip hop 9sa5e leg: 3: seconds >est 3: seconds >epeat on other leg >epeat for a total of 3 sets for each leg 6- ta0ility Ball plank "old to failure ?hold as long as possible@ >est 3: seconds >epeat ?2 sets total@ Atatic Atretching for 3/5 min

Workout '
1- ti!k ups 1: reps No rest 2a-Push ups 3: seconds No rest 20- #ssisted pull ups $ith !ontrolled des!ent 1: reps >est 3: seconds >epeat ?total of 3 sets@ "a-Burpees $ith push up- 1: reps No rest "0- (n)erted ro$ 1 1: reps >est for 3: seconds >epeat ?3 sets total@ %-#lternate hanging leg raises 1 0ring knees to opposite el0o$ 1: reps >est 3: seconds repeat 'a-Body$eight s/uat 1 3: seconds No rest '0 1 /uat 8u5p 1 1: reps

 >est 3: seconds >epeat ?3 sets total@ *a-#lternate re)erse lunge /3: seconds No rest *a- Bo; 8u5p - 3: seconds >est 3: seconds >epeat ?3 sets total@ 6a - pider !ra$ls 1 1: per leg No rest 60 -Plank &old 1 3:E seconds >est for 15 seconds >epeat ?3 sets total@ ,a-Bi!y!le !run!h 2: repsBleg No rest ,0- Mountain !li50er 1: repsBleg >est 15 seconds >epeat 2 more times ?3 sets total@ Atatic Atretching for 3/5 min

Workout *
1- ti!k ups 1: stic ups No rest 2- !apular retra!tion "ang from a bar and try to squeeze the shoulder blades together! down and bac . Aee if you can initiate any movement. ?You need to connect the brain to your bac muscles to get them to wor for youC@ Try as many as you can >est for 3: seconds "a- &anging leg raise 1: reps No rest "0-#ssisted pull up $ith % !ount de!ent

 'or up to1: reps >est 3: seconds >epeat ?total of 3 sets@ %a-Push ups - 3: seconds No rest %0- Plank &old - 3: second hold >est 3: seconds >epeat both e%ercise 2 more times ?3 Aets Total@ '-Body$eight peed /uats 2: seconds >est 1: seconds >epeat 5 more times ?6 Aets total@ *- ta0ility 0all ha5string !urls 3: seconds >est 15 seconds >epeat 2 more times ?3 sets total@ 6-2e)erse &ip Li3t - 1: reps per leg 15 seconds rest >epeat 2 more time ?3 sets total@ ,a - ide plank - hold for 3: seconds each side No rest ,0- pider Cra$l - 1: reps each leg >est for 3: seconds >epeat both e%ercises -- ta0ility 0all roll out 1: reps >est 3: seconds >epeat ?2 sets total@ Atatic Atretching for 3/5 min

Workout 6
1/Today you will ATT;$PT one pull up to see how close you are to completing it. <an you move your body at all from the full hanging position= This is your third benchmar test. $a e a note of this. 2- ti!k ups 1: reps No rest "-#ssisted $eighted pull ups $ith !ontrolled des!ent ?if you can handle it! add 5 lbs to your own body weight! if not! +ust do body weight@ 1: reps >est 3: seconds >epeat %-(n)erted ro$ 3: seconds >est 15 seconds >epeat ?total of 3 sets@ '-2e)erse 0ody$eight 3lies ?.o these the same as the reverse fly ?.D rear delt fly@! use no .Ds! and concentrate on squeezing the shoulder blades together@ 3: seconds >est 1: seconds >epeat ?total of 2 sets@ 6-&anging leg raises 1: reps >est 3: seconds >epeat ?2 sets total@ 1+-Push ups >eps to failure ?how many can you do=@ >est for 1 minute >epeat ?total of 2 sets@ 11- ta0ility 0all plank "old to failure >est 3: seconds

12- printer start skip hop 3: seconds per leg >est 3: seconds >epeat 2 more times ?3 sets total@ 1"a 12e)erse hip li3t- 1: reps each leg No rest 1"0- ta0ility 0all ha5string !url/ 1: reps >est for 3: seconds >epeat 2 more times ?3 sets total@ Atatic Atretching for 3/5 min

Workout ,
1< ti!k ups 1: reps No rest 2- !apular retra!tion "ang from a bar and try to squeeze the shoulder blades together! down and bac . Aee if you can initiate any movement. ?You need to connect the brain to your bac muscles to get them to wor for youC@ .o as many reps as possible >est for 3: seconds "a-#ssisted pull ups $ith !ontrolled des!ent - 1: reps No rest "0-.e!line push up- 1: reps >est for 3: seconds >epeat both e%ercises 2 more times ?2 sets total@ %-(n)erted ro$ 3: seconds >est 3: seconds >epeat ?2 sets total@ '-&anging leg raises 1: reps >est 3: seconds >epeat ?2 sets total@ *a-Push ups - 1: reps

 No rest *0- Plank &old - 3: second hold >est 3: seconds >epeat both e%ercise 2 more times ?3 Aets Total@ 6a-Ben!h step up 1: reps per leg No rest 60-Pulsing s/uat 2: reps >est 3: seconds >epeat ?total of 3 sets@ ,a-2e)erse hip li3t - 1: reps each leg No rest ,0- Plank &old - 3:E second hold 3: second rest >epeat both e%ercises 2 times ?3 sets total@ Atatic Atretching for 3/5 min

Workout 1- ti!k ups 1: reps No rest 2a-4u5p pull ups $ith !ontrolled des!ent - 1: reps No rest 20- (n)erted ro$ - 1: reps 3: second rest >epeat 2 more times ?3 sets total@ "a-(n!line push up 3: seconds No rest "0- /uat 8u5p 1: reps >est 3: seconds >epeat ?total of 3 sets@

'a-Burpees 9$ith push up: 1: reps No rest '0-2e)erse lunge 1: reps per leg >est 3: seconds >epeat ?2 sets total@ *a 1 *0 1 ta0ility 0all ha5string !url 1: reps No rest ta0ility 0all re)erse hip li3t hold 90oth 3eet on the 0all: 3: seconds >est 3: seconds >epeat ?total of 2 sets@

6a 1 ide plank1 3: seconds No rest >epeat opposite side 60 1 Push up - 1: reps 3: second rest >epeat ?total of 2 sets@ ,- ta0ility 0all plank "old to failure Atatic Atretching for 3/5 min

Workout 1+
1- ti!k ups 1: reps No rest 2a-#ssisted pull ups $ith !ontrolled des!ent 1: reps No >est 20- (n)erted o)erhand ro$ 1 rep No >est #ssisted pull ups $ith !ontrolled des!ent 9 reps No >est (n)erted o)erhand ro$ 2 reps No >est Continue to !ount do$n=!ount up> &<ount the assisted pull ups down from 1: to one! and at the same time! count the inverted rows up from 1/1: "-&anging leg raises 1 0ring knees to opposite el0o$ 1: reps >est 3: seconds >epeat ?2 sets total@ %-Push up Fo to failure 3: second rest >epeat ?2 sets total@ 'a-Burpee - 1: reps No rest '0- Plank hold - 3: seconds 3: second rest >epeat ?total of 2 sets@

*a-Burpees 3: seconds No rest *0-#ternate re)erse lunge 3: seconds >est 3: seconds >epeat ?total of 2 sets@ 6a 1 ta0ility 0all roll out 1: reps No rest 60- pider !ra$ls 1: reps each leg >est 3: seconds >epeat ?2 sets total@ Atatic Atretching for 3/5 min

1 - Today you will ATT;$PT one pull up to see how close you are to completing it. <an you move your body at all from the full hanging position= This is your fourth benchmar test. $a e a note of this. 2- ti!k ups 1: reps No rest "-#ssisted $eighted pull ups $ith !ontrolled des!ent ?try adding 5 lbs to your own body weight! if not! +ust do body weight@ 'or up 1: reps ?or as many as you can do@ >est 3: seconds to 1 minute >epeat ?3 sets total@ %a-(n)erted o)erhand ro$s 3: seconds No rest %0- 2e)erse 0ody$eight 3lies ?.o these the same as the .D reverse flies! use no .Ds! concentrate on squeezing the shoulder blades together@ 3: seconds >est 3: seconds

Workout 11

 >epeat ?2 sets total@ '-&anging leg raises 1: reps >est 3: seconds >epeat *a- /uats 3: seconds No rest *0- Wall sit 3: seconds No rest *!-Push ups 3: seconds >est 3: seconds >epeat ?total of 3 sets@ 6- ta0ility 0all plank 3:E second hold >est 3: seconds >epeat ?total of 2 sets@ ,a- pider !ra$l - 1: reps each leg No rest ,0 1Mountain Cli50ers - 1: reps each leg 3: second rest >epeat both e%ercises 2 more times ?3 sets total@ Atatic Atretching for 3/5 min

Workout 12
1- ti!k ups 1: reps No rest 2 - !apular retra!tion - hang from a bar and try to squeeze the shoulder blades together! down and bac . Aee if you can initiate any movement. ?You need to connect the brain to your bac muscles to get them to wor for youC@ Try as many reps as possible 3: second rest

"a/#ssisted $eighted pull up $ith % !ount de!ent ?if you can handle adding 5 lbs to your own body weight! do so! if not! +ust do body weight@ 1: reps 3: second rest "0-(n)erted ro$ 1: reps >est 3: seconds >epeat both e%ercises 2 more times ?3 sets total@ %a-Push ups - 15 reps No rest %0- Plank &old - 3:E second hold >est 3: seconds >epeat both e%ercise 2 more times ?3 Aets Total@ 'a- /uats 1 3: seconds No rest '0- ta0ility 0all ha5string !urls 3: seconds '!- printer start skip hop 3: seconds per leg >est 1 min >epeat 2 more times ?3 sets total@ 11- ta0ility 0all rollout 1: reps >est 3: seconds >epeat 2 more times ?3 sets total@ Atatic Atretching for 3/5 min

Test .ay
$a e sure that youre well rested. You dont want to be sore from your previous wor out. 'arm up with the usual dynamic stretches that youve done for the previous twelve wor outs. .o a five stic ups and five scapular retraction reps. >est 3: seconds. Fo to your pull up bar! imagine how youll pull yourself all the way up. Thin about what muscles youll be recruiting! do the rep in your mind before you ever grab onto the bar. Now get your grip on the bar. ;ngage the muscles of your bac and start the movement! watch how you pull your body up to the bar. <an you do more than one= You may surprise yourself now that you can engage the strong muscles of your bac . #d love to hear about your progressC Please eep me posted on your progress and let me celebrate with you. Youll find a ton of great content! support and encouragement on my blogG www.<hallenge'or outs.comBblog Please +oin me and the <hallenge 'or outs community thereC