push ups

[TANYA]

Hello. I'm new here. I just have a question about toning my arms and upper back with push ups. I am 119 lbs. 5 3'. How many sets should I do a day to notice a difference? Also, what are the BEST exercises to lift and tone the rear?

Thanks
T.

[Lisa~]

Welcome to the forum Tanya. There's a lot of great information here to help you reach your goals. To answer your specific questions, push-ups are a great exercise for you to start with. Here's a link to and article by Craig Ballantyne on how to progress with push-ups.

How To Do Pushups And Build Beautiful Arms

Craig also has a good blog post and video on lunging progressions. Split squats or lunges are a great starting exercise for your hips and legs.

Turbulence Training: Lunges vs. Split Squats

While push-ups and lunges are a great place to start, a good program will be made up of more than just two exercises. Craig has lots of good information. He has a newsletter you can sign up for if you want to.

There's also a new book due out this month called The New Rules of Lifting for Women by Lou Schuler, Cassandra Forsythe, and Alwyn Cosgrove. We are all excited about this new book and I encourage you to get it. You'll learn exactly what you need to know to reach your goals.

[zennode]

For lifting and toning the glutes. My girlfriend's trainer has her doing these:

Xercise Factor - Step Cable Lunges

She loves them and I can see the difference.

[Simon C]

wtf?!!??!11111?!?!!?!?!?!11111 11

[Alcoholiday]

Originally Posted by zennode

For lifting and toning the glutes. My girlfriend's trainer has her doing these:

Xercise Factor - Step Cable Lunges

She loves them and I can see the difference.

what?

why not regular lunges? do you ever post videos that aren't included on your website? b/c every post you've made has a plug to your website.

[zennode]

Yeah I have put other clips from crossfit.com, just not on here. I have not been on here long.

The problem with walking lunges is that most people has very bad form. I try to stay away from that. It was just a suggestion.

[Mon]

Glute Bridges work for the butt and also bent over one legged squat as well. My butt was sore the next day and it still is somewhat.

Oh and for push ups...

RONJONES.ORG: "Body Weight" Push Ups

It starts from level 1 (modified) all the way to the hardest (one arm push up) in order.