Perfect Fitness Daily Workout Blog

Find somewhere outdoors where you can do pullups

Here in the Bay Area (where Perfect Fitness HQ is located), we’ve been plagued with some extended “June and July Gloom” this summer.  But the mercury is finally starting to rise and in celebration of hotter days to come, we are taking our workouts outside this week. 

Find a park or other public place equipped with a chin-up bar and a bench, grab some running shoes, and you are on your way.

Equipment: 

• Chin up bar
• Park bench
• Recommended: watch or timer

Start with a 10-minute jog to warm up.  Ideally, if the park is located within 10 minutes of your house, you can jog there and back. 

Perform the following sequence of movements 2-3 times. If needed, perform some easy squats, shoulder rolls, and other dynamic stretches to loosen up any tight body parts before beginning. 

1. Pull-up – as many as you can in 30 seconds 

*if you struggle to complete one pull-up, perform negative pull-ups instead, or find a low bar (parallel bars work great) and perform Australian pull-ups. 

2. Step ups – using park bench or other sturdy object, step up explosively, slowly and controlled step back down and repeat for 30 seconds on each leg (total: 1 min) 

3. Hanging knee raise – Hang onto chin up bar and activate core by pulling navel into spine. Perform as many continuous knee raises as possible with good form (no swinging), up to 15 repetitions. 

4. Side travelling push-up: perform a regular pushup. At the top of the movement, walk right arm and right foot to the right, left side following. Perform another pushup then walk to the left. Repeat walking to each side 10-12 times. 

5. Sprint/jog – find a lawn or other area where you can run for 100M straight. Sprint for 10 seconds out, then jog back to start. Repeat six times. 

Cool down jog for 10 minutes.

This is one of our favorite short (but intense) workouts so we are featuring it again!  Don’t be intimidated if it seems TOO intense–you can always modify the movements to suit your fitness level.  Just remember to push yourself for the whole 10 minutes.  You’ll feel so good after!

The Sweat-in-10 Workout
This week, try swapping one of your hour long battles in the gym with this ten minute workout, designed to have you break a sweat and work your entire body in less time than two commercial breaks on TV.

Instructions: Make sure your body is warmed up before starting. Try to perform the following sequence of movements, without stopping, two times in ten minutes. As always, listen to your body; if you feel you are not getting enough oxygen or are compromising your form, take rests as needed.
Equipment:

• Perfect Pullup (or chin-up bar)
• Watch or stopwatch

*Optional – Perfect Pushup

1. Pushup – complete 8 pushups, rotation optional. After the 8^th pushup, hold in the down position for 8 counts. Make sure to keep breathing through the hold.  Repeat pattern one minute.

Hold in down position

2. High knees – from a standing position, Lift knees as high toward chest as possible while running in place as fast as you can for one minute.

3. Narrow chin-up –position hands slightly narrower than shoulder width. If you are using Perfect Pullup, face palms toward each other to start and rotate palms inward to face your body in the up position; if using chin-up bar, hold hands in chin-up position. Complete as many pull-ups as you can in 45 seconds, then rest for 15 seconds.

4. 8 count body-builder – Lower hands to regular push up position. Kick both legs out to push up position. Conduct one pushup. Open legs shoulder width in a single motion. Close legs in a single motion. Use abdominals to pull both knees up to hands. Repeat for one minute.

5. Side plank – lie on your left side with left elbow directly under left shoulder, legs extended. Lift body off ground, forming a straight line from head to feet. Hold position 30-seconds. Repeat on right side.

Rest for 30 seconds, then repeat sequence. For an added challenge, try the 10-minute workout twice over the course of one day.

Teammates,

You have made it to the third and final week of your first 21-day challenge! Three weeks is a generally accepted length of time required to establish a habit, so give yourself some credit for taking steps towards lasting behavior change.

Week 3 introduces chair pushups, so the intensity is going to heat up. As always, make sure that you listen to your body. If something doesn’t feel right, or is causing you pain, modify the workout. It’s not worth getting hurt!

Day 15:

1 pushup regular
1 pushup regular chair
2 pullup
2  tricep dip with knee lift
1 ab ripper oblique
1 leg bridge

Day 16:

15 min cardio: interval 2
1 squat wide
1 squat single leg
1 lunge with balance
1 lunge
1 ab ripper
1 leg bridge

Day 17:

1 pushup regular – chair
1 prisoner pullup
1 standing row
1  tricep dip with knee lift
1 ab ripper oblique
1 leg bridge

Day 18:

20 min cardio:  cycle outdoor
1 squat regular
1 lunge with balance
1 ab ripper
1 leg bridge

Day 19:

1 pushup close
1 australian pullup
1 tricep extension
1 ab ripper oblique
1 leg bridge

Day 20:

REST or 20 min cardio (your choice)

Day 21: 

RETEST YOUR MAX
pushup regular
pullup
dip
ab ripper
squat

Congratulations on completing your first week of the 21-Day Push-Pull-Dip Challenge!

Here is the plan for Week 2:

Day 8:

1 pushup regular
1 australian pullup
1 prisoner pullup
1 tricep extension
1 ab ripper oblique
1 leg bridge

Day 9:

20 min cardio: hill repeats
1 squat regular
1 lunge with knee up
1 ab ripper
1 leg bridge

Day 10:

1 pushup wide
1 pullup
1 tricep dip
1 tricep extension
1 ab ripper oblique
1 leg bridge

Day 11:

20 min cardio: cycle outdoor
1 squat wide
1 lunge
1 lunge with knee up
1 ab ripper
1 leg bridge

Day 12:

1 pushup close
1 australian pullup
1 prisoner pullup
1 tricep extension
1 ab ripper oblique
1 leg bridge

Day 13:

20 min cardio: hike
1 squat single leg
1 squat regular
1 lunge
1 ab ripper
1 leg bridge

Day 14:

Rest
Stay fired up, and to connect with others who are taking the 21-Day Push-Pull-Dip Challenge, check out our Facebook fan page.

The Perfect Multi-Gym in use for wide-grip pullups

We are about to embark on a 21-Day Challenge designed to improve your maximum number of pushups, pullups, and dips. Before we officially kick off this challenge, here is your homework:

Test your one-set max for Pushups, Pullups, Dips (regular), Ab Rippers, and Squats (regular stance). Unless otherwise specified, instructional video for all the exercises in this 21-Day challenge can be found in the Workouts section of Perfect Online. Your one set max is the number of reps of each exercise you can perform using proper form and without stopping. Make sure to give yourself plenty of rest between tests.

You can perform all movements with Perfect equipment, but if you don’t have the products, do not worry! Here are some options for equipment free exercises:

Pushup: Perfect Multi-Gym, Perfect Pushup rotating handles, regular pushup handles, or hands on ground

Pullup: Perfect Multi-Gym, Perfect Pullup, or chinup bar

Dip: Perfect Multi-Gym, Perfect Pullup with Dip Bar attachment, parallel bars, two sturdy surfaces between waist and sholder height (such as two sturdy chairs placed one body width apart)

Squat & Lunge: Perfect Pullup bar, strap looped around a sturdy post, or chair (for balance)

Abs: Perfect Pullup with Ab Straps, chinup bar or Perfect Multi-Gym (holding onto bar to work grip strength), roman chair (found in most gyms and health clubs)

Check back tomorrow for Day 1 of the 21-Day Push-Pull Challenge!

Gold Medal Moment, courtesy of Tom Hoff

According to US Olympic Gold Medalist and professional volleyball player Tom Hoff, “keeping your fitness level up while traveling helps me maintain the performance edge that I am always  in search of on the volleyball court.”

Try this quick and dynamic volleyball work out sent to us by Tom. It will hit your legs and upper body, while keeping your heart rate up for short intense bursts —  exactly what you need for the sport of volleyball.

Perform each of the following supersets three times:

Superset #1

• 15 Perfect push ups with feet on physio ball for added core and shoulder stability work.
• 10 Perfect pull up grips hanging off a squat rack bar for Australian pull ups
• 10 Front squat

Superset #2

• 10 Explosive step ups each leg with weight vest
• 10 Perfect Pull ups narrow grip
• 10 Med Ball Russian twist

Surfer Riley Coon, Photography by Ginger Coon

The following dry land training workout will train the muscles involved in the most common maneuvers in surfing:

Paddling – while lying in prone position (upper, middle, and lower back)

Carving – trunk rotation with leg balance and control (obliques, quads, hips)

Standing up – explosive pushup to standing position (chest, core, legs)

This circuit calls for very short rest periods between moves to keep your heart rate in an aerobic state for the entire workout.  Perform each exercise as recommended in the progression below. After you have completed one set of every exercise, take a one minute rest. Repeat the circuit three times.

Equipment needed:  Perfect Pushup and Perfect Pullup

Move 1:  Pushup + Burpee
How: Using the Perfect Pushup, perform a regular position pushup then drive feet up under chest in one motion.  Rise to standing position keeping Perfect Pushups in hands.  Squat and lower handles back to ground, shift weight onto hands, and then jump feet back to full extension.  This is 1 rep.
Muscles targeted: chest, shoulders, arms, core, abs, quads, hip flexors
Reps: 10-12

Move 2:  The 21
How: Perform a superset of regular pullups (if modification needed, do Australians or standing rows), Australian pullups and standing rows, with no rest between exercises.
Muscles targeted: back, biceps, shoulders, core
Reps:  7 pullups, 7 Australians, 7 standing rows

Move 3:  Negative pushup with Superman
How: Using the Perfect Pushup, start at the top of a pushup.  Slowly lower chest to ground.  Keeping pushup handles in hand, activate back muscles to lift chest off ground, and sweep arms back alongside body.  From there, bring arms to forward in an arching motion so handles are in front of your face (mimicking  a paddling motion).  Replace handles back under shoulders and push up to start position.
Muscles targeted:  upper/lower back, shoulders, chest
Reps: 12-15

Move 4:  Assisted single leg squat
How: Bring Perfect Pullup bar down to hip level.  Holding onto the bar for assistance, raise one leg in front as you lower yourself down with the other.  Squat so your thigh forms a 90° angle with the ground. 
Muscles targeted: quads, hamstrings
Reps: 15 per leg

Move 5:  Staggered pushup
How: Using the Perfect Pushup, place hands in a staggered position (left handle one handle length behind right).  Perform 5-6 pushups  focusing work on one arm at a time, then switch stagger position and repeat.

Muscles targeted: chest, core, deltoids, obliques
Reps: 5-6 per arm

Real Simple Magazine May 2010

Today we are sharing with you a Perfect Fitness workout that was featured in the May 2010 issue of Real Simple magazine. This workout tones the back of your arms, typically an area of interest to most women, but everyone can benefit from this quick tricep routine.

Equipment:
- Two medium dumbbells
- Chair or bench
Perform three sets of the following movements, 12-15 repetitions each:

1. Standing Wall Push-Up
Standing at arm’s length from a wall, extend your arms so your hands are flat on the wall at shoulder height, with your thumbs touching each other. Inhale and, in one movement, press your body toward the wall as if doing a push-up. Exhale and push back to the original position, keeping your elbows close to your sides throughout.

2. Triceps Dip
Sit on the edge of a chair or a bench with your knees bent and your hands on the bench, positioned wider than your hips. Lift your rear up and shift it toward your feet. Bend your arms to lower your body slowly, then lift back up, keeping your elbows as narrow as possible. For more of a challenge, straighten your legs out in front of you.

3. Biceps Curl With Triceps Squeeze
Hold a light weight (about five pounds) in each hand, with palms up and arms at your sides, then slowly raise the weights to your shoulders for a biceps curl. When your hands are at your shoulders, contract your triceps, then rotate your wrists, so your palms face out, away from you, and slowly press the weights down. Once your arms are straight, slightly lift them up, behind and away from you, and squeeze your triceps again to finish the move.

To view the article with illustrations on the Real Simple website, click here.