Technique of the Week 26/08/2013

Welcome back to Technique of the Week. This week, we are looking at the basic exercises of the squat and the press up and progressions that you can work towards depending on your level, should you choose to carry out these workouts that we have provided below. As our last T.O.T.W will have taught you, preparation for exercise i.e. warm up and dynamic stretching are essential before carrying out and type of exercise so make sure you do this before taking on any of these progressions. You can swot up on proper warm up and cool down routines and stretches by referring to our how-to instructional blog.

The video below shows Pablo demonstrating beginner level through to more advanced variations of these two exercises, with myself talking you through each stage along the way. After the video, there are a selection of programs from novice to advanced for people to try and follow. Please let me know how you get on.

As well as carrying out bodyweight exercises such as these regularly and making sure that you take on plenty of water throughout the day, it is important to remember that you can’t out-train a bad diet. I have written a blog article for healthy eating entitled ‘Eating For Fat Loss And Being Vegetarian’ which provides some useful resources. You can access this here.

As always, if you have any questions about these exercises or any others, then please ping me an email.

Have a great week.


“Davie McConnachie is a proud dad and family man, peak performance coach and health and fitness expert. A multiple business owner and successful entrepreneur. An NLP Master Practitioner, Writer, Poet and Public Speaker”.

Novice level

Assisted push ups (on knees) x 5
— Rest 45 secs —
Squats x 8

Do 5 rounds

Beginner level

Push offs x 10
Squats x 15

Do 15 rounds as quickly as possible

Advanced (3 pairings)

A) Jump squats x 20
Clap push ups x 10

Do 5 rounds then rest 1-2 mins

B) Reverse lunges x 15 each side (e/s)
Staggered push ups x 10 e/s

C) Scissor jumps x 10 e/s
Tricep push ups x 10

Do 5 rounds then rest 1-2 mins

D) Basic squat = best effort x 1 set
Push ups = best effort x 1 set




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