Any of the exercises can be modified, progressed, or even “switched”. This is just a basic template. For instance and to answer your question, if I say to perform a carry exercise, it doesn’t have to be a zerchers carry. It can be a farmers walk (holding dumbbells by the side) or any other type of “loaded” carry.

Hope that helps!

I am continuing to lose little by little with MFP, but just can’t seem to burn away the fat/lessen my body fat %! I eat a pretty healthy diet consisting of complex carbs, proteins, and veggies (a little lacking on the fruits), but I also have a sweet tooth and have usually one sugary treat a day in the evenings (a cookie or about 1/2 c ice cream, etc.) I would really like to give your above routine a try and would love to share the results with you once I get started. My only concern is that some of the routines I’m not sure I could pull off at my gym due to space constraints (i.e. Zercher carries). Are there any alternative exercises or modifications that can be made to some of those exercises, or should those exact ones be done?

Again, thanks for the above routine…it’s not often when you do internet searches that you can find this kind of help at no cost. It’s evident by all your posts that your passion is for helping people get healthy and lean (or bulk up) and NOT the bottom dollar. Thanks again!

Sure. Put simply, when you breathe out during the concentric portion (the pushing part or way up) in the push up it reinforces poor core stabilization patterns and you become weaker and or less efficient. .

What I mean by core stability is the ability to lock the core, torso and pelvis in a neutral position and maintain that alignment while resisting movement imposed by the extremities.

This article in particular was posted to teach people the way to do a good quality push up. Inhaling on the way down and not exhaling until the very top (to maintain core stability) like I mentioned in the article and above.

Considering faster tempo and higher rep push ups the breathing techniques may have to change. It depends on the quality and speed the individual can perform them. If you are perform about 2 per second you may need to inhale for two push ups, then exhale for two keeping a consistent breathe in through the nose and out through the mouth.

If you have any more questions I will gladly answer them:) I hope this helped.