The Punisher Workout

This workout punched me in the chest and arms or at least it felt like that. :) I used 15lb weight and did 3 sets of all the exercises. I did a max of 12 reps on each exercise and for the last set I was down to 8 reps or so on each exercise.

GIVE IT ALL YOU GOT!

WARM-UP: Make sure to do your WARM-UP it’s a big part of your workout. GO HERE if you haven’t done it yet.

TOOLS: dumbbell, step or chair/bench, and towel

Write down your weights, reps, and sets. This way you can see your progress!
Remember: Do what you can and what you can’t do try again next time to finish. You move at your own pace and make it work for you.

WORKOUT:Perform one set of each exercise without resting. Once you have finished going through this routine 2 more times.

  • SINGLE LEG PUSH UP
  • AROUND THE WORLD
  • DIP ON BENCH
  • INCLINE PUSH UP
  • ELBOWS OUT TRICEPS EXTENSION
  • SLIDING PUSH UP
  • ARM CIRCLES
  • OVERHEAD TRICEPS EXTENSION
  • SHOULDER RAISE
  • ONE ARM PUSH UP

SINGLE LEG PUSH UP
Get into a full push-up position with hands shoulder-width apart, legs extended behind you. Raise left leg about 3 inches off the floor. Bend elbows 90 degrees, bringing chest toward floor. Repeat for 8 to 10 reps; switch legs.

AROUND THE WORLD
Stand with your feet shoulder width apart. Start with medicine ball at pelvis, then rotate your arms to right until your complete a circle. Rotate your arms to the left until your complete a circle. Repeat.

DIP ON BENCH
Sit on edge of chair with hands holding front edge, legs extended straight out with heels on second chair. Lower body off edge of chair until upper arms are parallel to ground. Straighten arms and bring body back up to starting position.

INCLINE PUSH UP
Place hands shoulder-width apart on a bench with legs extended behind you. Bending elbows 90 degrees, lower chest toward bench, keeping back straight. Straighten arms and repeat.

ELBOWS OUT TRICEPS EXTENSION
Lie face up on a bench holding dumbbells, arms extended above shoulders and palms facing forward.

SLIDING PUSH UP
Narrow push up position, slide hand out while keeping the opposite hand stationary. When reaching wide position, perform push up movement, then return to narrow position and repeat.
Note: Use a towel for hardwood floor or plastic/ paper plate for carpet.

ARM CIRCLES
starting with weight down at hip level, slowly lift arms up, overhead, back, and down to complete a full rotation. Repeat for a full set. From the same start position, rotate arms backward, up, forward, and down to complete a large circle. Repeat for a full set.

OVERHEAD TRICEPS EXTENSION
holding dumbbells, extend arms overhead. Keep uppper arms stationary and elbows from flaring outward. Lower weights behind head, then straighten arms back up and repeat.

SHOULDER RAISE
stand with feet shoulder width apart and knees slightly bent. with one weight in each hand, place weights in front of your thighs. Slowly lift both arms straight up at the same time until  they’re just above shoulder level. Lower them back down in a controlled motion; repeat for a full set.

ONE ARM PUSH UP
In a push up position separate your legs wide. Place push up hand on floor below shoulder. Place other arm behind back or on hip. Go as low as you can to where you can still get back up. Don’t worry that you can’t go all the way down. Partial range of motion still works with this exercise. Switch hands every other rep or so.
Note: If you need to get on your knees and separate as far as possible for this push up.

Great job!! Alright don’t forget the COOL DOWN! This is an important part of your workout. Click HERE to cool down before hitting the showers.

TOOLS:

About Michelle M. Freeman

Nationally Certified Personal Fitness Trainer Michelle M. Freeman. TOUCH, SEXY and WILD WORKOUTS you will LOVE With this EXTREME FITNESS way of exercising you will grow stronger and your mind sharper. Most of these exercises you will learn can be done in any open space with no equipment at all; the rest can be done either with found objects like stones and logs, or with basic gym equipment like medicine ball and kettlebells. Studies have suggested that body weight training is more effective for weight loss than using machines. You will suffer fewer injuries and have greater improvements in your fitness level. Get ready for monthly fitness tests, including body fat percentage and test of aerobic fitness. Use of this site is subject to our terms of service and privacy policy. All material provided on this website is provided for informational or educational purposes only. Consult a physician regarding the applicability of any opinions or recommendations with respect to your symptoms or medical condition. Disclaimer You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately. This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk. Developments in medical research may impact the health, fitness and nutritional advice that appears here. No assurance can be given that the advice contained in this site will always include the most recent findings or developments with respect to the particular material. If you are in the United States and think you are having a medical or health emergency, call your health care professional, or 911, immediately.
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