Muscle Up- Week 1

Participation in this or any program is voluntary. Consult your doctor prior to beginning an exercise program or making changes to your lifestyle or health care routine. Warm up before beginning workout. Complete as many rounds of this bodyweight circuit in 20 minutes, resting 30 seconds between exercises and 90 seconds to 3 minutes between circuit rounds. To reduce intensity, complete each exercise individually resting in between as needed. Recover with some flexibility.

Exercises	NOTES
1 Push Up, Knee to Elbow 1. Start in a push-up position with your hands slightly staggered shoulder-width apart and your feet hip-width apart on the ground. 2. Keeping your torso stable go into a push-up, slowly draw one knee toward your elbow. 3. Return your leg to the starting position. 4. Repeat the movement with the opposite leg. 5. Continue alternating to complete the set. Modifications: 1. If the movement is too much perform the push-up (down and up) and then bring each knee towards the elbow and repeat. 2. Kneeling push-ups with out knee movement. Be sure to: Perform the movement slowly, keeping your abdominals tight. You should feel it: Working your shoulders, abdominals, and torso.

Exercises

NOTES

Push Up, Knee to Elbow

1. Start in a push-up position with your hands slightly staggered shoulder-width apart and your feet hip-width apart on the ground.
2. Keeping your torso stable go into a push-up, slowly draw one knee toward your elbow.
3. Return your leg to the starting position.
4. Repeat the movement with the opposite leg.
5. Continue alternating to complete the set.

Modifications:
1. If the movement is too much perform the push-up (down and up) and then bring each knee towards the elbow and repeat.
2. Kneeling push-ups with out knee movement.
Be sure to: Perform the movement slowly, keeping your abdominals tight.

You should feel it: Working your shoulders, abdominals, and torso.