Push ups are so simple that just about anyone can do them. They’re also an effective way to build strength and muscle!
If you’re trying to get better at push ups, take this 30-day Push Up challenge. Follow it to “T”, and you WILL improve your score
by the end of the month:
#
30-day Push Up challenge
DAY 1 – Do a single max set of push ups. This is your starting score.
Multiply your starting score by FOUR. This is the number you’re going to be using to structure your workouts throughout the Challenge.
DAY 2 – Do (your max push ups x 4) in as few sets as possible.
EXAMPLE – If you can currently do 25 push ups in one go, (your max push ups x 4) = 100. You’re doing 100 push ups in as few sets as possible today! – this ends up being two sets of 20, two sets of 15, and three sets of 10.
DAY 3 – Rest
DAY 4 – Do (your max push ups x 4) any way you choose, spread throughout the day.
EXAMPLE – If you can currently do 25 push ups in one go, (your max push ups x 4) = 100. You’re doing two sets of 20 push ups (40 total) first thing in the morning, one set of 20 more around lunch time, one set of 20 in the afternoon, and one set of 20 before bed.
DAY 5 – Rest
DAY 6 – Repeat day 2 workout
DAY 7 – Rest
DAY 8 – Repeat day 4 workout
DAYS 9 to 29 – Continue alternating rest days with day 2 and day 4 workouts in the same pattern
DAY 30 – Do a single set of max push ups. See how you’ve improved!
#
Take this 30-day challenge to do more push ups, plus build new strength and muscle in the process!
-Forest Vance
Master of Science, Human Movement
Over 40 Training Specialist
KettlebellBasics.net
PS – If want more, your next step is easy:
-> Bodyweight Beast Building – new and updated for 2022
You’ll learn how to get RIPPED, using just your own bodyweight!
But you have to move fast, because it’s on sale this week: