Simple.
Simple and tough as nails.
This little Fit Finisher workout will have you grunting... grimacing... and by the end smiling in pure happiness and exhaustion.
You know the FWW way... being a total badass!
So let's get into it.
You will need a kettlebell because we'll be doing swings although I'll give you an option if you don't have kettlebells.
You'll also need a pair or dumbbells or something to elevate your hands an inch or so. I also give you some mods for this exercise too... you'll see!
Deficit Pushup Workout Breakdown
Okay... this workout is designed to NOT be "finishable".
This is a race style workout where you're fighting to get as far as possible in the 5 minute time limit.
big idea
Do two 5 minute rounds of the workout with a 4 minute rest between each.
That's a total workout time of 14 minutes and see if you can get into the single digits. I bet you'll be able to.
The Circuit
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Deficit pushups
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Kettlebell swings (two handed)
The Rep Schedule
20 > 18 > 16 > 14 > ... 4 > 2
You'll do 20 reps of each... then 18... 16... and get as far as you can in the 5 minute time period.
Go with as little rest as possible... but listen to your body. Do the workout with me and see if you can stick with my pace!
This will be a fast exercise breakdown... let's get into it.
Deficit Pushup Exercise Breakdown
Deficit Pushups
This is an advanced pushup.
If you're interested... learn 10 more advanced pushup variations .
If you can't do floor pushups yet... just do elevated pushups off a box and as a last resort knee pushups .
Step 1
Get into a good pushup position.
Put your hands on the dumbbell handles. This will raise your hands about one to two inches off the ground.
Squeeze the handles.
Keep your shoulders pulled over your hands if not a little past them (ideally past them).
Lock your legs slightly so they are engaged... and pull your core in towards your spine.
Step 2
Go down into your pushup keeping your body engaged.
As you get lower... begin to squeeze the handles of your dumbbells a little harder.
Get your chest all the way to the ground.
This means your chest will be lower than the level of your hands... at a deficit.
This is where the name Deficit Pushups come from.
Make sure your legs are tight so both your hips and legs are off the ground... only the chest hits.
Step 3
Breath out as you push all the way back up.
As you get tired... your form will start to break down. This is normal.
Grab some rest and reset or you can move to elevated pushups to finish off the set.
intensity tip
One thing most women (and trainers for that fact) don't realize is keeping better form will produce better results than pushing through bad form.
So when you feel your form completely falling apart for the second or third time...
Move to elevated pushups.
You'll still get an insane burn and you'll be reinforcing good form and muscle development... over bad habits.
Let me know how these go... they are tough.
Kettlebell Swings
We are going to hit the high points of the swing but make sure you checkout my in-depth breakdown of the kettlebell swing .
Step 1
Get the kettlebell into the hiked power position.
The kettlebell is between your legs... extremely close to your pelvis.
Stay balanced over your feet with your arches activated and your weight towards the outside of your feet.
Your spine is straight and your hips are pushed back.
The pictures will help so you can see this position.
Step 2
Fire from your hips first.
You can think of it like your standing up really quickly. But the idea is to thrust your hips and let your hips push the kettlebell.
As you're about to stand fully up you're arms will get pushed out with speed.
You need to keep really good balance over your feet so the kettlebell does not pull you forward.
At the top your legs are fully locked out... and the kettlebell is about chest to neck high.
Step 3
Let the kettlebell fall back down and just as it's about to hit your hips... start to hinge.
You will continue hinging until you get back to the loaded position.
If you loved this, try these other 5 minute workouts!
Go See How Far You Can Get!
I want to know how far you were able to get during this workout?
I also want to know if you worked with me in the YouTube video... have you tried this yet?
If you did... shoot me a DM on my Insta account or even better leave a comment on my YouTube Channel .
And remember I have a lot of Fit Finishers you can use to start working out more consistently.
Go checkout my 5 minute workout training plan .
One last thing... click below and follow me on the socials.
If you're into strength training and you want to unleash your inner badass... you'll love being part of the Fit Women's Weekly fam!
