Two Speed Push Ups are push up variation that combines speed and strength training.
The strength training aspect of the exercise is great for building muscle in the upper body while the speed aspect of the exercise is great for burning body fat.
Variation A – Beginner Two Speed Push Ups
1. Do a set of two speed push ups as shown in the video but instead of raising your knees off the ground, keep them on the ground. Do these beginner two speed push ups continuously for 60 seconds.
2. Rest for 30 seconds.
3. Do a second set of beginner two speed push ups continuously for 60 seconds.
4. Rest for 30 seconds.
5. Do a third set of beginner two speed push ups continuously for 60 seconds.
Variation B – Fast To Slow Two Speed Push Ups
1. Do a set of two speed push ups as shown in the video continuously for 60 seconds.
2. Rest for 30 seconds.
3. Do a second set of fast to slow two speed push ups continuously for 60 seconds.
4. Rest for 30 seconds.
5. Do a third set of fast to slow two speed push ups continuously for 60 seconds.
Variation C – Slow To Fast Two Speed Push Ups
1. Do a set of two speed push ups as shown in the video but reverse the speed, so that you’re doing four push ups slow and then three push ups fast. Do these slow to fast two speed push ups continuously for 60 seconds.
2. Rest for 30 seconds.
3. Do a second set of slow to fast two speed push ups continuously for 60 seconds.
4. Rest for 30 seconds.
5. Do a third set of slow to fast two speed push ups continuously for 60 seconds.