Raised Shoulder Pushups

Raised Shoulder Pushup: Step 1

Raised Shoulder Pushup: Step 2

Once you have mastered the regular Shoulder Pushup, it is now time to increase the difficulty. These Raised Shoulder Pushups are the second step in the progression toward achieving handstand pushups. This exercise will help activate and strengthen the muscles in your back, shoulders, arms and core that you need to perform the more difficult handstand pushup.

To Perform Raised Shoulder Pushups:
1. While facing the forward, start by putting your hand on the ground and legs up on a raised surface behind you(bench or table).
2. Straighten your legs and straighten your back to create and ‘L’ Shape with your body. You will need to activate your core to hold this position.
3. Bend at the elbows and lower so your head is just above the floor.
4. Push back up to straighten your arms and return to the ‘L’ position.
5. Repeat Steps 3 and 4 for the allotted amount of reps.

TIPS:
1. If you have not tried regular shoulder pushups prior to this exercise, please Click Here to see how to perform a shoulder pushup.
2. Keep your back and legs straight to activate your shoulders, core and lats correctly.
3. Really use your core to keep the ‘L” shape in your body. Do not let your hips droop.
4. The tall the surface the harder the exercise is, so try starting with something that is only a few inches off the ground first and then work your way up to a taller surface such as a table.
5. Keep your neck in line with your spine. Don’t lift your head to look at the floor. That will cause unnecessary tension.

Have you tried Raised Shoulder Pushups? Are you working on getting handstand pushups? Contact me at corestrengthalec@gmail.com with questions, comments, stories, or ideas for other topics.

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Workout: Outside Body Weight Workout 4/6/13

When traveling, sometimes it is hard to really find the time and place to get in a good workout. Today we experienced exactly that. DO NOT LET THIS BE AN EXCUSE TO DO NOTHING!!!!! Right now I am in Albuquerque, New Mexico and the weather could not have been more perfect for a workout. With little time and little equipment, my fellow cast members and I put together a quick circuit training workout that we could do outside just using our body weight. All you need to perform this workout is a bench, wall, or other object that is a foot or two off the ground. Here it is:

Alec Varcas Circuit Training

20 pushups
20 tricep dips
15 burpees
15 box jumps
10 squats
60 second plank hold
Sprint around the pool

We did this circuit 5 times!

The goal was to do this as fast as possible with very little breaks. It doesn’t sound too hard when you read through the workout, but once you get your heart rate going and you really push yourself to finish quickly, you will definitely SWEAT and your muscles will be screaming!

TIPS:
1. If you have never done any of these workouts, please do proper research and make sure your form is correct and safe! I will be posting some techniques for these workouts in the near future, so keep an eye out.
2. Circuit Training workouts are great to do with a group of friends. Seeing others push themselves hard, only makes me want to push my limits too. Plus if you are competitive, you can see who is able to finish the workout first!
3. BRING WATER! Circuit training can be very hard and if you do not hydrate, you are chancing dehydration which is never a good thing!
4. Push yourself. If you find this workout too easy, make it harder! You can add 10 more pushups, 10 more box jumps, 10 more squats, or even add more workouts to the circuit!

After this workout I realized that I did have a little more time so I also did 3 sets of:
20 belt kicks
60 second side plank holds on each side
40 power squats
30 pushups

All of these workouts together make up a great, quick full body workout. I usualy like to focus on one or two muscle groups a day, but it is great to mix it once in a while. Circuit training provides great cardio while also building and toning your muscles.

Do you have any circuits you like to do? Sent them to me! Maybe I will try them out and post them :-). Do you have any other questions? Email me at corestrengthalec@gmail.com.