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    Balance Guide

    Vew-Do Balance Board Push Up Challenge: Intermediate

    Vew-Do Balance Board Push Up Challenge: Intermediate

    Push-ups on a Vew-Do Pickle or Butter NUB is a great upper body or core workout. Follow the week plan below and in just 6 weeks you will not only be feeling great, but you'll have put on some serious musle just in time for Spring! This is the intermediate plan, if you need more check out the Advanced Plan or if you need to take a step back try our Easier Plan.

    Step 1: Put your palms flat on the ends of your NUB balance board or grip the edge of the board. Your feet can be together or a bit wider and parallel to each other if that's more comfortable.

    Step 2: Look forward, keep your body in a straight line from head to toe without sagging in the middle or arching your back.

    Step 3: Lower your body slowly towards the floor. Do not rush, take your time. Bend your arms and keep your palms in fixed position.

    Step 4: Raise body up off floor to back to starting position by extend arms with body straight, pause for a moment at the top.

    WEEK 1 - SUNDAY / TUESDAY / FRIDAY

    Allow yourself around 60 seconds per set.

    Day 1 - 5 Sets

    Warm up - 30 Seconds

    6 Push-ups - 60 Second Cooldown
    6 Push-ups - 60 Second Cooldown
    5 Push-ups - 60 Second Cooldown
    4 Push-ups - 60 Second Cooldown
    5 Push-ups - 60 Second Cooldown

    Day 2 - 5 Sets

    Warm up - 30 Seconds

    7 Push-ups - 60 Second Cooldown
    8 Push-ups - 60 Second Cooldown
    6 Push-ups - 60 Second Cooldown
    6 Push-ups - 60 Second Cooldown
    8 Push-ups - 60 Second Cooldown

    Day 3 - 5 Sets

    Warm up - 30 Seconds

    8 Push-ups - 60 Second Cooldown
    10 Push-ups - 60 Second Cooldown
    8 Push-ups - 60 Second Cooldown
    7 Push-ups - 60 Second Cooldown
    12 Push-ups - 60 Second Cooldown

    WEEK 2 - SUNDAY / TUESDAY / FRIDAY

    Allow yourself around 60 seconds per set.

    Day 1 - 5 Sets

    Warm up - 30 Seconds

    10 Push-ups - 60 Second Cooldown
    12 Push-ups - 60 Second Cooldown
    8 Push-ups - 60 Second Cooldown
    9 Push-ups - 60 Second Cooldown
    14 Push-ups - 60 Second Cooldown

    Day 2 - 5 Sets

    Warm up - 30 Seconds

    11 Push-ups - 60 Second Cooldown
    12 Push-ups - 60 Second Cooldown
    9 Push-ups - 60 Second Cooldown
    10 Push-ups - 60 Second Cooldown
    15 Push-ups - 60 Second Cooldown

    Day 3 - 5 Sets

    Warm up - 30 Seconds

    14 Push-ups - 60 Second Cooldown
    16 Push-ups - 60 Second Cooldown
    12 Push-ups - 60 Second Cooldown
    14 Push-ups - 60 Second Cooldown
    18 Push-ups - 60 Second Cooldown

    WEEK 3 - SUNDAY / TUESDAY / FRIDAY

    Allow yourself around 60 seconds per set.

    Day 1 - 5 Sets

    Warm up - 30 Seconds

    14 Push-ups - 60 Second Cooldown
    17 Push-ups - 60 Second Cooldown
    13 Push-ups - 60 Second Cooldown
    14 Push-ups - 60 Second Cooldown
    19 Push-ups - 60 Second Cooldown

    Day 2 - 5 Sets

    Warm up - 30 Seconds

    16 Push-ups - 60 Second Cooldown
    20 Push-ups - 60 Second Cooldown
    14 Push-ups - 60 Second Cooldown
    16 Push-ups - 60 Second Cooldown
    20 Push-ups - 60 Second Cooldown

    Day 3 - 5 Sets

    Warm up - 30 Seconds

    17 Push-ups - 60 Second Cooldown
    21 Push-ups - 60 Second Cooldown
    15 Push-ups - 60 Second Cooldown
    17 Push-ups - 60 Second Cooldown
    22 Push-ups - 60 Second Cooldown

    WEEK 4 - SUNDAY / TUESDAY / FRIDAY

    Allow yourself around 90 seconds per set.

    Day 1 - 5 Sets

    Warm up - 30 Seconds

    18 Push-ups - 90 Second Cooldown
    22 Push-ups - 90 Second Cooldown
    18 Push-ups - 90 Second Cooldown
    16 Push-ups - 90 Second Cooldown
    26 Push-ups - 90 Second Cooldown

    Day 2 - 5 Sets

    Warm up - 30 Seconds

    22 Push-ups - 90 Second Cooldown
    26 Push-ups - 90 Second Cooldown
    20 Push-ups - 90 Second Cooldown
    22 Push-ups - 90 Second Cooldown
    28 Push-ups - 90 Second Cooldown

    Day 3 - 5 Sets

    Warm up - 30 Seconds

    24 Push-ups - 90 Second Cooldown
    28 Push-ups - 90 Second Cooldown
    22 Push-ups - 90 Second Cooldown
    24 Push-ups - 90 Second Cooldown
    34 Push-ups - 90 Second Cooldown

    WEEK 5 - SUNDAY / TUESDAY / FRIDAY

    Allow yourself around 60 seconds per set.

    Day 1 - 7 Sets

    Warm up - 30 Seconds

    16 Push-ups - 45 Second Cooldown
    18 Push-ups - 45 Second Cooldown
    20 Push-ups - 45 Second Cooldown
    14 Push-ups - 45 Second Cooldown
    24 Push-ups - 45 Second Cooldown
    16 Push-ups - 45 Second Cooldown
    36 Push-ups - 45 Second Cooldown

    Day 2 - 7 Sets

    Warm up - 30 Seconds

    18 Push-ups - 45 Second Cooldown
    20 Push-ups - 45 Second Cooldown
    24 Push-ups - 45 Second Cooldown
    16 Push-ups - 45 Second Cooldown
    26 Push-ups - 45 Second Cooldown
    22 Push-ups - 45 Second Cooldown
    40 Push-ups - 45 Second Cooldown

    Day 3 - 7 Sets

    Warm up - 30 Seconds

    18 Push-ups - 45 Second Cooldown
    20 Push-ups - 45 Second Cooldown
    22 Push-ups - 45 Second Cooldown
    18 Push-ups - 45 Second Cooldown
    28 Push-ups - 45 Second Cooldown
    26 Push-ups - 45 Second Cooldown
    46 Push-ups - 45 Second Cooldown

    WEEK 6 - SUNDAY / TUESDAY / FRIDAY

    Allow yourself around 90 seconds per set.

    Day 1 - 7 Sets

    Warm up - 30 Seconds

    32 Push-ups - 45 Second Cooldown
    38 Push-ups - 45 Second Cooldown
    30 Push-ups - 45 Second Cooldown
    26 Push-ups - 45 Second Cooldown
    34 Push-ups - 45 Second Cooldown
    30 Push-ups - 45 Second Cooldown
    50 Push-ups - 45 Second Cooldown

    Day 2 - 7 Sets

    Warm up - 30 Seconds

    36 Push-ups - 45 Second Cooldown
    46 Push-ups - 45 Second Cooldown
    40 Push-ups - 45 Second Cooldown
    36 Push-ups - 45 Second Cooldown
    48 Push-ups - 45 Second Cooldown
    32 Push-ups - 45 Second Cooldown
    54 Push-ups - 45 Second Cooldown

    Day 3 - 7 Sets

    Warm up - 30 Seconds

    40 Push-ups - 45 Second Cooldown
    44 Push-ups - 45 Second Cooldown
    46 Push-ups - 45 Second Cooldown
    32 Push-ups - 45 Second Cooldown
    50 Push-ups - 45 Second Cooldown
    36 Push-ups - 45 Second Cooldown
    59 Push-ups - 45 Second Cooldown

    WEEK 7 - SUNDAY

    Now test yourself. Can you do 100 push-ups in 4-5 minutes? Look how far you've come and congratulate yourself! For a fun twist, maybe do all the above weeks outside this spring/summer. You don't need to train indoors, the NUB series is extremely versatile and can handle all conditions well.

     


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    I've been using my vew do flow board everyday since it arrived. Ubalance was the cheapest I could find after loads of researching for the best boards and uk stockists. Mark was very helpful and it arrived quickly. There's loads more exercises than I thought, including press ups, squats and side to side plank. I would highly recommend these boards and Ubalance.

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    Loads of easy-to-read articles, pictures, videos and diagrams to help you get balancing like a pro.

    Read the Balance Guide

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