The pushup is one of my 'If I Were Stranded on a Desert Island' exercises. If I had no weights, no machines, no gym - I would do pushups every day because they're effective, versatile and require nothing but me, myself and I. They can be done on an incline, on a decline, hands narrow, hands wide apart, slow, fast, etc.
This week, the Monday Move is yet another variation: The Traveling Pushup. You can, indeed, take this move with you during travel for work or vacation - but it is so named because you travel across the floor with each rep.
This requires more core and tricep strength and control than the standard pushup, which means over time, the Traveling Pushup will also make your core and arms significantly stronger.
Plus, it's a way to break up the boredom of the regular ol' pushup. For some of my clients who train with me in half-hour sessions, I have sometimes just done a circuit series of various pushups. They typically walk away saying it kicked their butts.
So here it is: The Traveling Pushup. See if it kicks yours.
The Move: This is, essentially, a series of regular pushups done while traveling across the floor in a half-moon shape. By that I mean: You start out doing a pushup front and center, like usual. The next rep, you walk your hands over about 6 inches to the left and do another pushup, and repeat that "walking to the left" pattern a couple more times." Then you keep doing pushups while "traveling" back to the right.
The Technique: Just like with a regular pushup, you want your core to be in a strong, engaged plank position the whole time. If your back or core are "bowed" or arched too far up, adjust! These can be done on your knees to start, and I recommend that if it means your form is better. Over time, you'll get stronger and be able to do these off your knees.
I prefer doing these with my feet on a step, Bosu Ball or some sort of slightly elevated surface. But the Traveling Pushup can definitely be done on a flat floor. For an extra challenge, do them as decline Traveling Pushups with your feet on a workout bench.
During this move, your feet (or knees) will stay grounded and in one spot. They can be close together (more challenging) or about a foot apart (less challenging).
One set would go like this: One pushup front and center. Walk the hands six inches to the left, do a pushup. Walk them six inches more to the left, and pushup. Walk them once more to the left, and pushup. Now walk them six inches to the right, and pushup. Walk them again, and pushup. Walk them to the center, and pushup. Now do the same thing to the right side, and back again until you are at the front and center pushup position. You'll have done 15 pushups total. Badass!
Incorporating the move: Do one set of regular pushups, followed by one set of tricep pushups, followed by one set of frog pushups. Take a cardio "break" by doing 30 seconds each of high knees and jumping jacks. Do a set of traveling pushups, followed by a set of pike pushups, followed by a set of decline pushups. Take another cardio "break" totaling 60 seconds. Repeat the entire circuit three times, for a total of four rounds.
Coming this week: Tasty chips you can feel virtuous, not guilty, about eating. And a floor mat workout that will kick your butt!
