Here is why the combination of these two 10-minute challenges work so well for both mental and physical preparation of max-rep PT tests: Once again, pull-ups are a nice break from continuous flutter kicks, as you will soon discover in a few minutes.
Stay close to the pull-up bar so this transition to and from the flutter-kick position only takes up to 15 seconds max. Start doing flutter kicks, but every minute on the minute, do five pull-ups. This new take on the Pull-up EMOM looks like this: Next, try the newly created "Death by Pull-ups” but with flutter kicks instead of burpees for the next 10 minutes. It is actually easier to do with music or other people in a group together to help distract you from the time machine that the plank has on the human mind.Īfter " Death by Push-ups,” go for a mile run or a 10-minute bike or nonimpact cardio activity of your choice, just to shake out the arms and torso. You will find the movement of the push-up a "rest" of the isometric hold of the plank/leaning rest position, but also a mental challenge as the discomfort from this activity tends to slow down time to a crawl. Get into the plank pose or up push-up position (leaning rest) for 10 minutes, but every minute on the minute (EMOM), you do 5-10 push-ups, depending on your abilities. If you want to make this easier and more doable, you have to practice it regularly once a week at least. You have already seen the Death by Push-ups 10-minute challenge in previous weeks. Think of this next section as a next-level push into more muscle stamina, core stability/strength and PT test prep. I recommend placing these two 10-minute challenges into a workout after you have done your weighted lifts, such as bench press, military press or pulldowns/rows.
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