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This 50 Push-Up Challenge Will Transform Your Body In 30 Days

Ready to start getting in shape for spring and summer?

It’s never too late!

So, who’s up for a challenge?

I have a great push-up challenge for you that will transform your body in the next 30 days!

Ready…

Set…

Go!

Exercises Step-By-Step

V Push-Ups

Step 1: Get into an all fours position on the floor. Palms should be facing down and slightly inward. Raise your butt and heels toward the ceiling and make sure your arms are straight. All your weight is now supported by your toes and hands.
Your head should be in line with the space between your hands and your butt should be higher than your head, forming an upside down letter “V.”

Step 2: Slowly lower your forehead toward the floor, but not on it. Aim for the space between your hands.

Step 3: Slowly lift yourself back up and straighten out your arms. Repeat for the total amount of desired repetitions.
Advanced: Lift one leg.

Chair Push-Ups

Step 1: Place palms down on the edge of a chair or bench and walk your feet back until you are in a push-up position (arms are straight and your weight is being supported by your arms). Lift your heels up off the floor.

Step 2: Lower your upper body toward the chair or bench while keeping your spine straight.

Step 3: Push back up into the starting position and repeat for the total amount of desired repetitions.
Advanced: Flip the position and have palms down on the floor and legs up on the chair.

Wall Push-Ups

Step 1: Stand directly in front of a wall with your toes touching the bottom of the wall. Bend your elbows at a 90 degree angle and place your palms on the wall in front of you.

Step 2: Without moving your upper body take one step back behind you, with both feet, away from the wall. You should now be in a traditional push-up position, but against the wall.

Step 3: As you straighten your elbows, push your upper body away from the wall. Do not move your lower body. Slowly bend back at the elbows to bring your chest back toward the wall. Repeat for the total amount of reps.

Day 1 1 V push-up 1 chair push-up 1 wall push-up
Day 2 1 V push-up 1 chair push-up 2 wall push-ups
Day 3 2 V push-ups 2 chair push-ups 2 wall push-ups
Day 4 REST
Day 5 3 V push-ups 3 chair push-ups 3 wall push-ups
Day 6 3 V push-ups 4 chair push-ups 4 wall push-ups
Day 7 4 V push-ups 4 chair push-ups 4 wall push-ups
Day 8 REST
Day 9 5 V push-ups 5 chair push-ups 4 wall push-ups
Day 10 5 V push-ups 5 chair push-ups 5 wall push-ups
Day 11 5 V push-ups 6 chair push-ups 6 wall push-ups
Day 12 6 V push-ups 6 chair push-ups 6 wall push-ups
Day 13 REST
Day 14 7 V push-ups 6 chair push-ups 6 wall push-ups
Day 15 7 V push-ups 7 chair push-ups 7 wall push-ups
Day 16 8 V push-ups 8 chair push-ups 8 wall push-ups
Day 17 REST
Day 18 8 V push-ups 9 chair push-ups 9 wall push-ups
Day 19 9 V push-ups 9 chair push-ups 9 wall push-ups
Day 20 10 V push-ups 10 chair push-ups 10 wall push-ups
Day 21 10 V push-ups 11 chair push-ups 11 wall push-ups
Day 22 REST
Day 23 11 V push-ups 11 chair push-ups 11 wall push-ups
Day 24 12 V push-ups 12 chair push-ups 12 wall push-ups
Day 25 13 V push-ups 13 chair push-ups 12 wall push-ups
Day 26 REST
Day 27 14 V push-ups 14 chair push-ups 14 wall push-ups
Day 28 15 V push-ups 15 chair push-ups 15 wall push-ups
Day 29 16 V push-ups 16 chair push-ups 16 wall push-ups
Day 30 16 V push-ups 17 chair push-ups 17 wall push-ups

 

This 50 Push-Up Challenge Will Transform Your Body in 30 Days

Tips

  • Throw in extra rest days as needed.
  • Stay hydrated.
  • As the challenge increases, break down the exercises during the day. For example, on Day 23 do 11 V push-ups upon waking up, then do 11 chair push-ups before lunch, then do 11 wall push-ups before bedtime. This way you’re not trying to do all of them at once and then you may feel like you can execute the challenge exercises better.

Disclaimer: The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional.

Serena Smith-Williams

Serena is a wife, actress, mom of three, ACE Certified Personal Trainer, Certified Holistic Nutritionist, and former practicing massage therapist. She is the founder of the simple holistic girl blog and owner of The SHG Community, LLC. She helps women and moms create holistically healthy families with a focus on natural living. Her new program, 8 Weeks to Weight Loss & Wellness Program, is an online holistic based program to balance your mind, body, and spirit to help you achieve your weight and wellness goals. Also, if you love smoothies check out her newly released smoothie book that includes 50 smoothie recipes for smoothies, smoothie muffins, smoothie popsicles, smoothie bowls, and smoothie parfaits! Check her website for details.

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