The ultimate 30-day push-up challenge that slowly increases reps and provides complementary moves to build your triceps and core strength! Just give us one month, and we’ll give you the tools you need to master the mat and reveal your most sculpted upper body yet.
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.
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.
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