4 Count Push-ups

7 sets slow full motion 4 count up and 4 count down. Do this for 7 reps. Follow this with half way down 4 count up and 4 count down movement for another 7 reps. Then down to half way up 4 count up and 4 count down for another 7 reps. Finish by either a low isometric hold for 10 seconds or by 7 regular push ups

Exercises

Set 1: 1 round

4 Count Slow Pushups 7 Reps

1 minute

Rest

40 seconds

4 Count Half Way Up Pushups 7 Reps

1 minute

Rest

40 seconds

4 Count Down To Half Way Up Pushups 7 Reps

1 minute

Rest

40 seconds

7 Regular Pushups Or Isometric Hold

30 seconds

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