Master The Superman Push-Up With This 29-Day Workout Plan

This training plan will get you successfully performing impressive Superman push-ups in less than a month.

Master The Superman Push-Up With This 29-Day Workout Plan
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To master Superman push-ups, you have to train long and hard. Here is a one-month workout plan to take this complicated move to perfection.

Week 1: Clap Push-ups

Day 1: 5 sets of 6 push-ups

Day 2: 5 sets of 6 push-ups

Day 3: 5 sets of 8 push-ups

Day 4: Move to crunches (5 sets of 10)

Day 5: 5 sets of 10 push-ups

Day 6: 5 sets of 12 push-ups

Day 7: Try to do 15 clap push-ups in a row. If you can’t do it, start week 1 again.

Week 2: Shoulder-tap push-ups

Day 8: 5 sets of 4 push-ups

Day 9: 5 sets of 4 push-ups

Day 10: 5 sets of 6 push-ups

Day 11: Same as day 4

Day 12: 5 sets of 6 push-ups

Day 13: 5 sets of 8 push-ups

Day 14: Try to do 10 shoulder-tap push-ups. If you can’t, start week 2 again.

Week 3: Push-ups with arm outstretched (throw your arm in front between every push-up)

Day 15: 4 sets of 3 push-ups

Day 16: 4 sets of 3 push-ups

Day 17: 4 sets of 3 push-ups

Day 18: The same exercise as day 4, but holding the position for two seconds every time. 4 sets of 8.

Day 19: 4 sets of 6 push-ups

Day 20: 4 sets of 8 push-ups

Day 21: Try to do 8 push-ups with your arm oustretched. If you can’t do it, start week 3 from the beginning.

Week 4: Jumping push-ups

Day 22: 3 sets of 2 push-ups

Day 23: 3 sets of 2 push-ups

Day 24: 3 sets of 3 push-ups

Day 25: see day 18

Day 26: 3 sets of 4 push-ups

Day 27: 3 sets of 4 push-ups

Day 28: Try to do 5 jumping push-ups. If you can’t do it, start week 4 again.

Week 5

Day 29: Try to do a Superman push-up. Tense your arms and legs, work your abs, and everything should go well.

Get fit in 11 minutes with this Prince Philip approved workout Get fit in 11 minutes with this Prince Philip approved workout