1- Ball Medicine Ball Push-Ups Routine

5 x 7, 7, 7, 7, 7 @ 60 seconds / 1 set as many as possible: if you do more than 14 reps go to 14 reps next time

3 x 14, 14, 14 @ 90 second rest / 1 set as many as possible: if you do more than 21 reps go to 21 reps next time

3 x 21, 21, 21 @ 90 second rest / 1 set as many as possible: if you do more than 21 reps go to 28 reps next time

3 x 28, 28, 28 @ 120 second rest / 1 set as many as possible: if you do more than 21 reps go to 35 reps next time

Example how to progress:

1 x 14, 7, 7 @ 90 second rest if you do more than 14 reps on the last set than move the 7 to 14 reps next time

1 x 14, 14, 7 @ 90 second rest if you do more than 14 reps on the last set than move the 7 to 14 reps next time

1 x 14, 14, 14 @ 90 second rest if you do more than 14 reps on the last set than move the 14 to 21 reps next time

1 x 21, 14, 14 @ 90 second rest if you do more than 20 reps on the last set than move the 14 to 21 reps next time

remember the 4th set is the last set: do as many as possible. What’s YOUR number?

2- Ball Medicine Ball Push-Ups Routine

Usually 30 reps is how I break it down: 6 x 5 or 5 x 6 or 4 x 8 or 3 x 10

Hands 1 box apart: 3-20 reps (90 seconds rest)

Hands 2 boxes apart: 3-20 reps (90 seconds rest)

Hands 3 boxes apart: 3-20 reps (90 seconds rest)

Hands 4 boxes apart: 3-20 reps (90 seconds rest)

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