Push Up and Plank Core Workout
As climbers we would rather spend time training in a climbing gym than spending money on going to a regular gym. Therefore, it is important to have a range of workouts that can be done pretty much anywhere and with minimal equipment. The push up and plank core workout is exactly that. All you need is a space the length of your body and a timer. This workout is extremely core and upper body intensive therefore you need to make sure you have warmed up correctly, especially with regards to the shoulders, prior to undertaking this workout.
Beginner Push Up and Plank
5 push ups
30 seconds plank
10 seconds rest
4 push ups
30 seconds plank
10 seconds rest
and continue down to
1 push up
30 seconds plank
10 seconds rest
Intermediate Push Up and Plank
10 down to 1 push ups with 30 seconds plank 10 seconds rest between each set.
Advanced Push Up and Plank
20 down to 11 push ups with 30 seconds plank 20 seconds rest between each set.
10 down to 1 push ups with 30 seconds plank 10 seconds rest between each set.
Elite Push Up and Plank
30 down to 21 push ups with 30 seconds plank 30 seconds rest between each set.
20 down to 11 push ups with 30 seconds plank 20 seconds rest between each set.
10 down to 1 push ups with 30 seconds plank 10 seconds rest between each set.
Note: It is important that once you have completed the push ups that you go straight into the plank position on your elbows. Do not rest between the push ups and plank. Once the workout is complete make sure you go through a cool down and remember to stretch.
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