“The roof is on fire” - Shoulder Challenge
From Marc Lauren’s book “You are your own gym”. It seems like a piece of cake… Until you actually try it.
Do a single, perfect push-up.
Get on your knees. Push your hands straight up into the air 4 times, as though you’re raising an invisible weight from your shoulders.
Do 2 push-ups.
Push your hands up into the air 8 times.
Continue adding one push-up at a time, and multiplying the amount of push-ups by 4 for the amount of hand raises you do in the air after each set. So:
- 3 push-ups, 12 hand raises
- 4 push-ups, 16 hand raises
- 5 push-ups, 20 hand raises
- 6 push-ups, 24 hand raises
- 7 push-ups, 28 hand raises
- 8 push-ups, 32 hand raises etc.
When you can no longer do another push-up (and your deltoids are burning like hell), pyramid back down to one, again doing 4 times the amount of hand raises as push-ups. So if you were able to get up to 6 push-ups but then barely failed on your seventh, follow that with 28 hand raises, then go back down to 6 push-ups, followed by 24 hand raises, 5 push-ups, 20 hand raises and so on until you get down to a single push-up and 4 hand raises and you’re done!
If you can get up to 10 push-ups this challenge will take about 12 minutes total. The stronger you get, the longer it’ll take.