Just like the 30-Day Squat Challenge, here’s a plan to build your upper body and core strength so that by the end of the 30 days, you’ll be able to bust out 50 push-ups.
This challenge involves five push-up variations to not only prevent boredom and overuse injuries but to also help sculpt other areas of the body. Here are instructions for the five different variations, followed by a 30-day plan to get you all the way to 50.
Instead of rolling out 50 regular push-ups in a row, you’ll work up to doing 10 reps of each. This plan gives your upper body a day of rest every two days, but feel free to strength train other areas of the body on those rest days.
If you’re new to the push-up scene, it’s OK to perform these push-ups with your knees resting on the floor if straight legs is too difficult. But keep in mind that unless you practice doing push-ups on your toes with your legs straight, you’ll never be able to do them. So do as many reps as you can with proper form with your knees lifted, and lower them when your arms start to fatigue. It’s also OK to rest your arms if you need to (in ChIld’s Pose or Seated Heart Opener), but as the plan progresses and you build strength and endurance, spend less time on your knees and resting, and more time rocking these push-up variations.
|Day of Month||Exercise||Total Push-Ups|
|Day 1||1 rep of each||5|
|Day 2||1 rep of each, repeat 2x||10|
|Day 4||2 reps of each||10|
|Day 5||1 rep of each, repeat 3x||15|
|Day 7||2 reps of each, repeat 2x||20|
|Day 8||3 reps of each||15|
|Day 10||2 reps of each, repeat 3x||30|
|Day 11||4 reps of each||20|
|Day 13||3 reps of each, repeat 2x||30|
|Day 14||4 reps of each||20|
|Day 16||5 reps of each||25|
|Day 17||6 reps of each||30|
|Day 19||4 reps of each, repeat 2x||40|
|Day 20||6 reps of each||30|
|Day 22||7 reps of each||35|
|Day 23||8 reps of each||40|
|Day 25||8 reps of each||40|
|Day 26||9 reps of each||45|
|Day 28||9 reps of each||45|
|Day 29||5 reps of each, repeat 2x||50|
|Day 30||10 reps of each||50|
On – 23 May, 2017 By Jenny Sugar
Hi, I'm Kara! I am a stay-at-home mom with a 4-year-old son and a 2-year-old daughter. I enjoy getting lost on Pinterest, going to Starbucks, and baking healthy cookies. I’ve decided to share my love of fitness by building this site. I hope you enjoy your stay!