Quote Originally Posted by Killerqueen
After the training we usually follow this set-scheme before we start the cooling down:

20 with arms under your shoulders
5 to 10 sec. rest
20 with your arms wide
5 to 10 sec. rest
15 with arms under your shoulders
5 to 10 sec. rest
15 with your arms wide
5 to 10 sec. rest
10 with arms under your shoulders
5 to 10 sec. rest
10 with your arms wide
5 to 10 sec. rest
"and last but not least, for the real strong men and woman" (thus says our trainer)
5 with your hands opun one another underneaht your chest, going as low as possible, trying to touch your hands with your chest.
(Sometimes in stead of that, we do 5 on the knockels.)

For every set counts: do as many as you can as long as you can keep your back straight (your back may never become hollow!!! that's really bad)
I started with trying to do the scheme on my knees, and could hardly follow up, but in about 3 months i can do it without to much effort.
wow!!! that is a KILLER workout ......I normally do 3 sets 1st 40-50 shoulderwidth 30 seconds rest 2nd 40-50 wide armed 30 second rest and 3rd 15 bulldog(hand facing inward) and the Diamond pushups to failure(hands overtop of eachother)....sometimes for variation I will take out a deck of cards and take the first 15-20 and flip over and do that many pushups on the card....diamons are diamond pushups, hearts are your choice of pushup or regular, spades are wide arm pushups, and clubs are bulldog pushups.....do as many as the card says and face cards go up by 1...Jacks are 11, Queens are 12, Kings are 15 and aces can be 5 seal pushups or 20 pushups....I guartee this will get to you....and you might do alot more than you were before.....