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 |
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.
