1 00:00:00,840 --> 00:00:05,920 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:12,200 --> 00:00:18,520 Speaker 1: I am Tom Holland and this is fitness Disrupted him. 3 00:00:18,520 --> 00:00:21,840 Speaker 1: All right, I am breathing a little heavy because I 4 00:00:21,880 --> 00:00:25,400 Speaker 1: just did the challenge I'm want to give you for 5 00:00:25,480 --> 00:00:31,840 Speaker 1: this fit temp. It's not easy, but it's worth it, 6 00:00:32,840 --> 00:00:37,360 Speaker 1: they say, right. So, if you have listened to prior podcasts, 7 00:00:37,440 --> 00:00:41,680 Speaker 1: you know I am a huge fan of body weight exercises. 8 00:00:41,880 --> 00:00:45,599 Speaker 1: I'm a huge fan of all exercises, whether it's free weights, machines, 9 00:00:46,120 --> 00:00:51,240 Speaker 1: but body weight super effective. Can do them anywhere, anytime, 10 00:00:51,680 --> 00:01:00,200 Speaker 1: don't cost anything, and they are totally manageable, manipulatable, that's 11 00:01:00,240 --> 00:01:03,920 Speaker 1: a term. You can scale them, is what I'm saying, 12 00:01:04,680 --> 00:01:08,920 Speaker 1: regardless of your fitness level. And that goes to this challenge. 13 00:01:09,440 --> 00:01:13,839 Speaker 1: This should be challenging for just about everyone out there, 14 00:01:14,080 --> 00:01:16,759 Speaker 1: and I don't expect you to be able to do 15 00:01:16,800 --> 00:01:21,040 Speaker 1: it right away, but it's gonna also teach you several 16 00:01:21,080 --> 00:01:28,000 Speaker 1: things in this simple yet challenging challenge. Alright, So ten reps, 17 00:01:28,920 --> 00:01:33,280 Speaker 1: ten push ups. That's it. Ten reps, ten push ups, 18 00:01:34,720 --> 00:01:41,559 Speaker 1: but I want a ten second repetition. So ten push ups, 19 00:01:41,600 --> 00:01:45,560 Speaker 1: but each push up you're going to take ten seconds 20 00:01:45,600 --> 00:01:49,480 Speaker 1: to do. How are you going to do that? Who? Again? 21 00:01:49,520 --> 00:01:52,200 Speaker 1: I just did it. I'm sure the last one was brutal. 22 00:01:53,360 --> 00:01:57,360 Speaker 1: I want nine seconds on the down and one second 23 00:01:57,360 --> 00:02:04,160 Speaker 1: on the up, so you're gonna go down slowly, super slowly. 24 00:02:04,560 --> 00:02:07,960 Speaker 1: And I want movement the whole way. I don't want 25 00:02:08,000 --> 00:02:12,720 Speaker 1: you suddenly dropping, you know, with two seconds to go. 26 00:02:13,440 --> 00:02:19,920 Speaker 1: I want a slow, continuous nine second down rep. And 27 00:02:19,960 --> 00:02:23,120 Speaker 1: then when you're at the bottom, and I generally only 28 00:02:23,160 --> 00:02:25,840 Speaker 1: for this, we'll touch my chin or something. I want 29 00:02:25,880 --> 00:02:31,040 Speaker 1: you to get low and then pop back up. What 30 00:02:31,200 --> 00:02:35,160 Speaker 1: is this teaching you? Several things. It's teaching you the 31 00:02:35,280 --> 00:02:38,000 Speaker 1: power of time under tension and the importance of time 32 00:02:38,080 --> 00:02:40,520 Speaker 1: under tension, a topic that I hit on all the 33 00:02:40,600 --> 00:02:45,360 Speaker 1: time here. So many people are working out ineffectively because 34 00:02:45,360 --> 00:02:48,720 Speaker 1: they're you're using the wrong weights. They are swinging the weights. 35 00:02:48,760 --> 00:02:51,800 Speaker 1: When I say wrong weights, I'm saying too light, too heavy. 36 00:02:51,840 --> 00:02:54,720 Speaker 1: There is that perfect in between weight for so many 37 00:02:54,760 --> 00:02:57,919 Speaker 1: people where you are keeping the tension on the muscle 38 00:02:57,919 --> 00:03:01,520 Speaker 1: the entire time. What else is this teaching us? It's 39 00:03:01,520 --> 00:03:04,400 Speaker 1: teaching us how you can manipulate body weight exercises in 40 00:03:04,520 --> 00:03:10,800 Speaker 1: so many different ways, so many different ways that nine 41 00:03:10,880 --> 00:03:16,160 Speaker 1: second down on the last few reps brutal, and for 42 00:03:16,240 --> 00:03:18,280 Speaker 1: many of you, it's gonna be brutal for the first 43 00:03:18,320 --> 00:03:24,079 Speaker 1: few reps. But that's another amazing part of a challenge 44 00:03:24,160 --> 00:03:30,600 Speaker 1: like this is you're going to work towards being able 45 00:03:31,200 --> 00:03:34,200 Speaker 1: to do it. And I'm generally not a fan of 46 00:03:34,760 --> 00:03:38,640 Speaker 1: quote unquote challenges because they are ridiculous number of reps 47 00:03:38,760 --> 00:03:41,960 Speaker 1: and the challenges are the opposite of what I'm giving 48 00:03:41,960 --> 00:03:44,920 Speaker 1: you right now, by and large, right it's how many 49 00:03:45,000 --> 00:03:47,760 Speaker 1: can you do? Right? I could say I want a 50 00:03:47,840 --> 00:03:52,360 Speaker 1: hundred push ups? So what does that entail for someone 51 00:03:52,440 --> 00:03:55,280 Speaker 1: like me who studies this, who's been doing this a 52 00:03:55,320 --> 00:03:59,760 Speaker 1: long time exercise physiologist, it's the opposite in that I'm 53 00:03:59,800 --> 00:04:03,760 Speaker 1: going to recruit as few muscle fibers as possible, use 54 00:04:03,840 --> 00:04:10,360 Speaker 1: as much momentum as possible to hit that number. So 55 00:04:10,360 --> 00:04:14,200 Speaker 1: so often on this show, the simplicity of what I'm 56 00:04:14,240 --> 00:04:19,719 Speaker 1: bringing you is so powerful, is so effective, and you 57 00:04:19,720 --> 00:04:22,640 Speaker 1: can learn so much from it, not just for exercises 58 00:04:22,680 --> 00:04:27,640 Speaker 1: like push ups. Almost every exercise squats obviously depends on 59 00:04:27,720 --> 00:04:30,559 Speaker 1: what your goals are and different things like that. But again, 60 00:04:30,600 --> 00:04:36,560 Speaker 1: the time under tension is crucial for so many of 61 00:04:36,600 --> 00:04:39,520 Speaker 1: you whose goal it is to look better, feel better, 62 00:04:39,560 --> 00:04:45,200 Speaker 1: live longer, fixed injuries, prevent injuries, and so this is 63 00:04:45,760 --> 00:04:50,120 Speaker 1: fun if you like this type of thing. Super challenging 64 00:04:50,240 --> 00:04:52,359 Speaker 1: for the vast majority of you. It's challenging for me. 65 00:04:52,560 --> 00:04:57,200 Speaker 1: And guess what, you get better at it. You can 66 00:04:57,240 --> 00:05:01,239 Speaker 1: do this for a year and be improving the whole time, 67 00:05:03,240 --> 00:05:09,360 Speaker 1: because a huge part of getting stronger is you teaching 68 00:05:09,440 --> 00:05:15,760 Speaker 1: your body how to recruit more muscle fibers. It's not understood, 69 00:05:18,120 --> 00:05:24,400 Speaker 1: and so you are making those connections, those neural neuromuscular connections, 70 00:05:25,240 --> 00:05:28,560 Speaker 1: and one final and there's others. It's a fit tip. 71 00:05:28,960 --> 00:05:33,039 Speaker 1: I don't want to go on forever. You're gonna see 72 00:05:33,080 --> 00:05:37,479 Speaker 1: how a push up is essentially a moving plank, because 73 00:05:37,520 --> 00:05:40,360 Speaker 1: what you're going to start to feel. I know this 74 00:05:42,120 --> 00:05:44,159 Speaker 1: in the first few reps. The middle reps, depending on 75 00:05:44,200 --> 00:05:46,200 Speaker 1: how strong you are, is how much you are going 76 00:05:46,240 --> 00:05:53,440 Speaker 1: to brace your core muscles, how much it takes, how 77 00:05:53,520 --> 00:05:59,920 Speaker 1: much abdominal contractions engagement is involved in a push up. 78 00:06:00,279 --> 00:06:05,640 Speaker 1: Especially when you go more slowly, You're gonna find yourself 79 00:06:05,680 --> 00:06:09,039 Speaker 1: when you're struggling. You're gonna see, oh my gosh, I 80 00:06:09,040 --> 00:06:13,760 Speaker 1: am really utilizing my abdominals in a way that I 81 00:06:13,760 --> 00:06:17,440 Speaker 1: would argue many people are not aware of. So it's 82 00:06:17,480 --> 00:06:20,080 Speaker 1: not just a push up, it's a plank. It's a 83 00:06:20,160 --> 00:06:24,840 Speaker 1: moving plank. Alright. One final time, and I want to 84 00:06:24,839 --> 00:06:27,479 Speaker 1: hear from you. I want to see some of you 85 00:06:27,560 --> 00:06:31,880 Speaker 1: doing this social media. Ten rap ten second push up 86 00:06:31,960 --> 00:06:34,159 Speaker 1: challenge what I did and what I'd love for you 87 00:06:34,200 --> 00:06:38,039 Speaker 1: to do. Get your phone, start that timer, hit go, 88 00:06:38,839 --> 00:06:42,000 Speaker 1: hit start, and the first rep starts at the top. 89 00:06:42,400 --> 00:06:44,720 Speaker 1: You take nine seconds to get down to the bottom. 90 00:06:44,760 --> 00:06:49,159 Speaker 1: I want that slow, continuous movement, not easy, super challenging. 91 00:06:49,600 --> 00:06:51,560 Speaker 1: When you get to nine seconds, you pop back up 92 00:06:52,120 --> 00:06:55,520 Speaker 1: and you do that ten times. So that's a hundred 93 00:06:55,560 --> 00:06:59,000 Speaker 1: and forty seconds. If I'm doing the math correctly right 94 00:07:01,960 --> 00:07:05,160 Speaker 1: and again. Some of you will do one, some will 95 00:07:05,200 --> 00:07:09,440 Speaker 1: do three first try, some will do four. Some of 96 00:07:09,480 --> 00:07:13,320 Speaker 1: you may get that ten. But I want you to 97 00:07:13,360 --> 00:07:18,320 Speaker 1: do this throughout the month. Use it as a daily challenge. 98 00:07:18,920 --> 00:07:21,920 Speaker 1: Use it at the end of a workout as your burnout, 99 00:07:22,200 --> 00:07:24,920 Speaker 1: which if you're doing chest and shoulders and arms and 100 00:07:25,000 --> 00:07:27,120 Speaker 1: you try to do this at the end, let's see 101 00:07:27,120 --> 00:07:29,320 Speaker 1: how that feels. And that's going to teach you too 102 00:07:29,400 --> 00:07:33,720 Speaker 1: about pre fatigue. How the order in which you do 103 00:07:33,880 --> 00:07:39,680 Speaker 1: exercises super important. But I want to hear from you, 104 00:07:39,760 --> 00:07:44,560 Speaker 1: all right, the ten rep ten second push up challenge. 105 00:07:45,000 --> 00:07:49,000 Speaker 1: Learning about muscle engagement, learning about form, learning about the 106 00:07:49,120 --> 00:07:53,000 Speaker 1: value of body weight exercises, how you can scale them, 107 00:07:53,040 --> 00:07:56,640 Speaker 1: make them ease your harder, all the different variations, and 108 00:07:56,680 --> 00:08:03,920 Speaker 1: why body weight exercises are so darned effective. You don't 109 00:08:03,960 --> 00:08:05,520 Speaker 1: need a lot of money, you don't need a lot 110 00:08:05,520 --> 00:08:07,000 Speaker 1: of time. You don't have to go to the gym 111 00:08:07,000 --> 00:08:09,520 Speaker 1: if you don't want to. You could do all of 112 00:08:09,560 --> 00:08:13,480 Speaker 1: the above when it works out for you, all right, 113 00:08:13,680 --> 00:08:16,280 Speaker 1: So there you have it. Ten second push up Challenge. 114 00:08:16,280 --> 00:08:18,560 Speaker 1: I want to hear from you. Tom h Fit is Instagram, 115 00:08:18,600 --> 00:08:23,560 Speaker 1: tom h Fit is Twitter. Let me see pictures, videos, 116 00:08:25,360 --> 00:08:28,320 Speaker 1: let me know how it goes. You can email me. 117 00:08:28,560 --> 00:08:32,760 Speaker 1: Fitness Disrupted dot com is the website. Please follow the show, 118 00:08:33,800 --> 00:08:38,160 Speaker 1: tell your friends, share it away, and thank you for listening. 119 00:08:38,640 --> 00:08:40,720 Speaker 1: I'm going to give you the science, going to give 120 00:08:40,760 --> 00:08:43,640 Speaker 1: you the interviews, and they're gonna give you these takeaways, 121 00:08:43,720 --> 00:08:49,640 Speaker 1: these actionable workouts you can do right now. So wherever 122 00:08:49,720 --> 00:08:55,520 Speaker 1: you are, let's see it. Ten seconds ten rap push 123 00:08:55,559 --> 00:08:59,000 Speaker 1: up Challenge. Thank you for listening. I am Tom Holland. 124 00:08:59,000 --> 00:09:07,599 Speaker 1: This is fitness to erupted, believe in yourself. Fitness Disrupted 125 00:09:07,679 --> 00:09:10,839 Speaker 1: is a production of I heart Radio. For more podcasts 126 00:09:10,840 --> 00:09:13,520 Speaker 1: from my heart Radio, visit the i heart Radio app, 127 00:09:13,720 --> 00:09:17,199 Speaker 1: Apple Podcasts, or wherever you listen to your favorite shows.