The 22 Workout

Last year, a client of mine was participating in the #22PushUpChallenge. After being challenged by her to do 22 push-ups, I created a workout to incorporate 22 repetitions of several exercises for all of my clients.

The figure 22 represents the number of veterans who take their lives a day. The campaign's goal was to reach 22 million push-ups, which was successful. The 22Kill movement, started under the Honor Courage Commitment, Inc., strives to raise awareness about both veteran suicide and the issues that contribute to suicide.

I encouraged my clients to do as many reps as they could - 1, 2, 10 or 22. The following workouts follow that same guideline - do what you can. If you can do all of the exercises with no problem, repeat the workout!  If you are struggling, do what you can. This workout can also double as a benchmark workout - try it every 6-8 weeks to see how you are progressing in your repetitions.  You will find two workouts below; one of them is a knee/hip-friendly workout.

 I  dusted off their  "22" workouts last week, and many clients had no problem completing some of the exercises that had previously been challenging for them. It was great for them to see how far they'd progressed, and it was also a good reminder of what the 22 represents. It's an enormous price that our military and their families pay for our freedom - it's important that we stay educated about their challenges and engaged in helping them.

The 22 Workout:

22 Push-ups

22 Kettlebell Pass Through Lunges or Stationary Lunges (per leg)

22 Jumping Jacks

22 Squats + Shoulder Presses

22 Burpees

22 Gate Swings

22 Single-leg Bridges

22 Up & Down Planks/ Up Downs

22 Supermen

22 Bicep Curls

22 Lateral Dumbbell Raises

 

The 22 Workout - Hip/Knee Friendly Version:

22 Push-ups

22 Seated Leg Lifts

22 Modified Jumping Jacks

22 Shoulder Presses with Dumbbells

22 Cross Punches with Weights

22 Hydrants per side (If your hips are too sensitive for this move, take it to a donkey kick.)

22 Single-leg Bridges

22 Up & Down Planks/ Plank ups

22 Supermen

22 Bicep Curls

22 Lateral Dumbbell Raises