Text Copyright © 2009 Steve Speirs. Design and concept © 2009 Ulysses Press and its licensors. Photographs copyright © 2009 Andy Mogg. All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means without the prior written permission of the publisher, nor be otherwise circulated in any form of binding or cover other than that in which it is published and without a similar condition being imposed on the subsequent purchaser. Published in the United States by UlySSeS PreSS P.O. Box 3440 Berkeley, CA 94703 www.ulyssespress.com ISBN13: 978-1-56975-707-9 library of Congress Control Number 2008911701 Printed in Canada by Webcom 10 9 8 7 6 5 4 3 2 1 Acquisitions editor: Nick Denton-Brown Managing editor: Claire Chun editor: lily Chou Index: Sayre Van young Design and layout: what!design @ whatweb.com Interior photographs: © Andy Mogg Cover photograph: © Mike Manzano/istockphoto.com Models: Micha Borodaev, lily Chou, lauren Harrison, Wellington Onyenwe
To my wife, Ally, for her nonstop support, belief and encouragement, and to my wonderful parents for always being there. Diolch.
Distributed by Publishers Group West Please Note This book has been written and published strictly for informational purposes, and in no way should be used as a substitute for consultation with health care professionals. you should not consider educational material herein to be the practice of medicine or to replace consultation with a physician or other medical practitioner. The author and publisher are providing you with information in this work so that you can have the knowledge and can choose, at your own risk, to act on that knowledge. The author and publisher also urge all readers to be aware of their health status and to consult health care professionals before beginning any health program.
Pa rt 1 : O V E r V I E W I n t r O d u c tI O n a b O ut th E b O O k W h at I s a P u s h -u P? W hy P u s h -u P s? F r E q u E ntly a s kE d q u E stI O n s tE stI m O n Ials b E FO r E yO u b E g I n I n I t I a l tE st Pa rt 2 : t h E P r O g r a m s t h E 100 P u s h -u P s P r O g r a m maI ntE nan c E
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Part 1: OVErVIEW
It’s not easy staying in shape these days. Jobs are becoming more demanding, workweeks getting longer, family and friends taking up more and more of your precious free time but there’s still only 24 hours in one day. And yet, in the same breath, we all want to have perfect bodies, too.
7 Weeks to 100 Push-uPs
Keeping in shape, however, doesn’t have to be time consuming nor inconvenient. Surprisingly, no matter how busy or complex your life is, you already have all the equipment you need for keeping fit and staying healthy. More good news: There’s no need to resign from the high-paying job, nor give up leisure time or family and friends. Push-ups are one of the most basic but rewarding all-around exercises you will find, and everyone from teenagers to older adults can benefit from doing them on a regular basis. The 7 Weeks to 100 Push-Ups plan is an easy-to-follow, progressive training program designed to
take you from your current fitness level to being able to complete 100 consecutive push-ups in just seven weeks. The beauty of the plan is its simplicity; the workouts are easy to follow and no special training tools are required. Push-ups can be performed no matter where you are and, best of all, they are completely free—no expensive equipment or annual gym fees required! The classic push-up has survived the test of time, and is the single most efficient exercise...