Fitness On The Move – Push It Up A Gear

So on our Fitness On The Move page we have broken down simple exercises which we do to maintain our general level of fitness. However if you are looking for information on the technique or want to push it up a gear, this page is for you.

We have focused our workouts on body weight exercises and running for the ease. These are short sharp workouts proven to improve fitness and performance significantly. When doing these exercises the key is to go as hard and fast as you can.

Pull-ups, Push-ups and burpees form the basis of our recommended daily workout. They will hit all your major muscle groups and are going to improve your cardiovascular endurance. Don’t worry if you can’t do a pull-up or push-up we’ve got scaled down versions for you.

♦ Pull-ups. An excellent functional movement that will work your entire back. They’ll also use your core for stabilisation and incorporate your shoulders and biceps. Strict pull-ups are the required standard here. You’ll need to find something you can hold onto that’s overhead, heres a few of our favourites:

  • A pull up bar or swing set
  • A sturdy tree branch
  • A building or bus stop overhang


Here’s the movement from standing position:

  1. Place both hands, slightly wider than shoulder width apart on an overhead bar raising your feet off the ground.
  2. Pull your chin to the bar. Focus on keeping your core tight and squeezing your shoulder blades together.
  3. Lower yourself down under control to the start position.

To scale it down (make it easier) use a partner to assist. Have them hold your lats, the muscle underneath your armpits and push you up.

Scaling it further down, you can, from the standing position, jump to the where your hands are on the bar, elbows bent and chin at the bar. From here, as slowly as possible, lower yourself so that your arms are straight. Release your grip and repeat.

In order to scale up (make it more difficult), you’ll need to bring your chest to the bar rather than your chin (Chest-to-Bars).

If this is still too easy, then you’ll want to move onto a muscle-up. In order to conduct this movement, you’ll be pulling your stomach to the bar, flicking your elbows over and pushing down to lock out your arms.

♦ Push-ups. The push-up will work predominately work your chest and core. Second to this will be your shoulders, back and triceps. As with the Pull-up, the Push-up is to be conducted with good form in mind. Ensure your core (Abs) is kept tight and your back straight. A good Push-up is completed like so:

  1. Head up, Hands shoulder width apart, knees off the ground, feet together and extended to the rear of you. The aim is to maintain a straight line, head to heal.
  2. Bend your arms lowering your chest to just above the ground.
  3. Push back up to the start position, locking your arms out.


As with the pull-up we also can scale the push-up. In order to scale this movement down, lower your knees to the ground. The closer your knees are to your hands, the easier the movement will become – Ensure you keep your back straight when doing this.

To scale up we can conduct a Hand Release Push-up. To complete this movement, we lower our chest to the ground, release our hands briefly, and push back up.

To further up scale up, remove one of your hands or feet from the ground. Removing a hand will force your shoulders, chest and arms to work harder. Removing a foot will make the movement more taxing for your core. Remember to alternate sides.

♦ Burpees. The King. If there is one exercise we urge you to do it’d be the Burpee. They are infamous, and for a good reason. You’ll be working your entire body and getting a fantastic cardio workout as well. Here it is, step-by-step:

  1. From the standing position lower your hands to the ground in front of you and jump your feet back to the push-up position.
  2. Lower your chest to the ground and back to the push-up position.
  3. Jump your feet to your hands, standing up and go into a jump.


To scale the movement down you can make several changes. When lowering your chest to the ground, rest you knees on the ground. If this becomes too difficult remove the push-up portion of the movement.

To further scale down, rather than jumping your legs forward and back to/from the push-up position step them back one at a time. Furthermore, rather than standing up into a jump, go to your tip toes and if this becomes too difficult, simply stand up and squat back down.

To scale up replace the push-up with a hand release push-up. In addition to this, when jumping, leap over something – you can use your backpack.

Reps. In addition to the above three well be conducting repetition (rep) runs – These are sprints, with short rests. The rule for this, is that you rest for half the time you run.

For example, below we conduct rep runs of 1.2km, 800m, 400m. If it takes you 5 minutes to run the 1.2km then your rest time is 2 minutes 30 seconds, this is then followed by 800m run and so on.

♦ 30 Minutes a day is all it’ll take. Below, we’ve created a work-out with some help from a couple of friends of ours that are personal trainers. It spans over 6 days and changes constantly in order to keep your body guessing and stopping it from getting accustom to the same movement. Don’t worry if the below seems like a lot. Go as fast as you can and rest as little as possible. Apply scaling if you need to.

Day Routine Remarks
Day 1 Upper Body: 21-15-9*. Pull-ups and Push-ups. 100m sprint. Conduct the sprint in between each set.
Day 2 Lower Body: 21-15-9*. Burpees and Squats. 100m Sprint. As above.
Day 3 Repetition runs: 1.2km, 800m, 400m, 400m, 800m, 1.2km. Guessing the distances is fine. Have marker points so you know where each one is.
Day 4 Full body: 21-15-9* Pull-ups, Push-ups, Squats and Burpees.
Day 5 20/20 Hill Runs: 20 100m hill sprints. At the top of each sprint conduct 20 Push-ups, Burpees or Squats. Recover with a slow jog down. Rotate through each of the 3 exercises.
Day 6 1km Run, 50-40-30-20-10 Push-ups, Burpees, Squats, 1km Run. This is tough. Scale if you need to.
Day 7 Rest

*21-15-9 means 3 sets of the listed exercise/s. The first being 21 repetitions, the second 15 and third 9.




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