CGX: 6 Minute Push Ups

This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page. This is a fun little add on workout. You could use it as a finisher or as a warm up. I used it this morning as part of my warm up. A push up is a compound upper body exercise that works many muscle groups and due to the different push up modalities used in this little workout, you are hitting different muscle groups even harder than a what a standard push up would do. I stacked several CGX workouts together this morning for an hour long upper body strength workout. I started with this workout–I did the actual 6 minute warm up first then this workout. This did an excellent job of thoroughly warming up my upper body before I moved onto ‘All Heads’ Shoulder Workout and I ended with Just the Triceps. Between the 3 workouts I got an excellent upper body pump this morning.

The exercises in this workout are done interval style: 20 seconds of work followed by 20 seconds of rest. There is a timer in the upper right hand side of the screen counting down your intervals and recoveries. During the recovery Caroline previews the next exercise. There is also a little bar at the bottom of the screen that counts down the entire workout time as a percentage.

6 Minute Push Ups is 8:09 minutes (this time does not include the optional 5:52 minute warm up) with a 1:10 minute stretch. Equipment: fitness mat. Optional is push up bars. If you don’t have push up bars you can use dumbbells, which is what I used.

  1. Deep push ups (Caroline is using push up bars to go deeper; you can substitute dumbbells)
  2. Staggered push ups (one hand is on the floor above shoulder and the other hand is on the floor below the shoulder)
  3. Repeat #2 with hand positions swapped
  4. Tricep push ups
  5. Repeat #1-4

Finisher: one minute of slow push ups


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