Perfect Fitness Daily Workout Blog

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