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F.A.S.T.

Functional Aerobic Strength Training

Rings

This workout is a classic, but with the ELITE RINGS you can add a new twist to it. The basic idea of the workout is that you perform10 SETS OF 10 REPS OF 10 DIFFERENT KINDS OF PUSHUPS. Nothing new there, of course. However, in this workout, you will perform each set with a different variation of the pushup. Since the Elite Rings move in all directions, you can perform countless varieties of pushups. Limiting yourself to only 10 variations might be the hardest part. Here is a version that I tried recently. At the end of this article, I have some ideas on modifying this workout to make it easier or harder.

 

1. Archer Pushups

(5 each arm)
On this variation, you let one arm go out to the side and the other stays close to your body. The one that goes to the side remains straight throughout the entire rep. You can think of it as a cross between a one arm pushup and a flye.

2. Jackknife Pushups 

You can think of this as a standing version of the ab wheel. You start in a standard pushup position and then slide the rings forward. Be sure to keep your back flat and do not let it collapse.

3. Ring Flyes 

In this variation, you keep the arms straight, but the rings go out to the side. Unlike the archer pushup, on this one, both rings go out out to the side. This is the hardest exercise in the workout, so you may need to perform it from your knees or elevate the rings.

4. Tricep Pushups 

You start this variation in a normal pushup position, but as you descend, you keep the rings just slightly in front of your head. You then use your triceps strength to press out.

5. Wide Grip Pushups 

This is very similar to a standard pushup, but on this exercise, you hold the rings wider apart at the bottom.

6. Pseudo-Planche Pushups 

This variation is also like a standard pushup, but you hold the rings near your hips at the bottom. You also turn the rings out so that you are now in a reverse grip position. The Psuedo-Planche Pushup greatly increases the difficulty of the pushup.

7. Dive Bomber Pushups

The Dive Bomber pushup is a multi-step movement. You start out with your hips way up in the air (1). You then imagine that you are sliding your body under a fence. You first descend with your head diving at an angle towards the ground (2). You then slide under the fence (3).

Imagining that your hips are still underneath the fence, lock out your arms and lift your chest while keeping your hips down (4). Now lower your body down in the same trajectory that you came from (5). When your shoulders are under the fence, begin to press upwards as you lift your hips (6).

This will return you to the start position (1). That is one rep.

8. Conventional Pushups 

These are just conventional pushups. Keep your elbows close to your sides.

9. Single Leg Pushups 

On the single leg pushup, you keep one leg elevated in the air. It provides some extra stimulus for your core. Switch legs after 5 reps.

10. Elevated Pushups 

This is the same as a conventional pushup, except you elevate your feet. The choice of how much you elevate them depends on how strong you are. 20″ is a good place to start.