Hey guys,
Back in May 2013 I'd done a 30 day push-up challenge and many of you joined me that time with amazing results.
Push-ups are still one of the most effective exercises that you can do almost everywhere and anytime. You just need your own body and 2 m² free space, that's all.
As mentioned during the last challenge, the push-up strengthens the muscles of your chest, arms (triceps) and shoulders and additionally targets a lot of other muscles like your core and butt. Therefore it is just a fact, if you say that push-ups really are a whole body workout in one single exercise.
Of Course, it's better to do some more different exercises as well, but if you have to choose just one...push-ups are #1.
As I said in my "Comeback" article, due to my job and my kids I don't have a lot of free time for working out, so I had to think about alternatives to integrate workouts into my daily life. One alternative I stumbled upon is to do some exercises in office. To avoid heavy sweating in my business shirt I decided that a workout has to be able to be cut down in short sessions.
I'm in the office for 8-12 hours daily, so why not do something that could be done easily every hour as a short session?
Finally, I reviewed my older articles and came across the 30 day push-up challenge. In a modified version this is perfect for getting back into the game while not losing precious free time.
Nice side effect: While you do regular small workouts during the day, your mind will be fit as well all day long and your working results can benefit too.
The 30 (Work-)Day Push-Up Challenge
Here's the design:
Step one - Think about how many short breaks you can implement into your working hours
Step two - Divide the target reps for each day by your possible sessions
Step three - Do the requested amount on each workday (Mon-Fri), then rest for the weekend
Step four - Repeat for 6 weeks
Step five - Enjoy the results ;)
Rep targets:
Day 1 (Monday): 40 push-ups
Day 2: 45 push-ups
Day 3: 50 push-ups
Day 4: 55 push-ups
Day 5: 60 push-ups
Day 6: Rest
Day 7: Rest
Day 8 (Monday): 65 push-ups
Day 9: 70 push-ups
Day 10: 75 push-ups
Day 11: 80 push-ups
Day 12: 85 push-ups
Day 13: Rest
Day 14: Rest
Day 15 (Monday): 90 push-ups
Day 16: 95 push-ups
Day 17: 100 push-ups
Day 18: 105 push-ups
Day 19: 110 push-ups
Day 20: Rest
Day 21: Rest
Day 22 (Monday): 115 push-ups
Day 23: 120 push-ups
Day 24: 125 push-ups
Day 25: 130 push-ups
Day 26: 135 push-ups
Day 27: Rest
Day 28: Rest
Day 29 (Monday): 140 push-ups
Day 30: 145 push-ups
Day 31: 150 push-ups
Day 32: 155 push-ups
Day 33: 160 push-ups
Day 34: Rest
Day 35: Rest
Day 36 (Monday): 165 push-ups
Day 37: 170 push-ups
Day 38: 180 push-ups (start of final sprint ;) )
Day 39: 190 push-ups
Day 40: 200 push-ups
You can choose the kind of push-ups that fit to your fitness level (even Wall Push-Ups are ok). If you want to enhance the fitness experience you can vary the kinds of push-ups as well (e.g. 1st session "normal" push-ups, 2nd session narrow push-ups, 3rd session push-ups with your feet on the chair etc).
I will start next Monday, 11th March, and will post daily updates below in the comment section.
Feel free to join and have fun!
Cheers,
Andi
Back in May 2013 I'd done a 30 day push-up challenge and many of you joined me that time with amazing results.
Push-ups are still one of the most effective exercises that you can do almost everywhere and anytime. You just need your own body and 2 m² free space, that's all.
As mentioned during the last challenge, the push-up strengthens the muscles of your chest, arms (triceps) and shoulders and additionally targets a lot of other muscles like your core and butt. Therefore it is just a fact, if you say that push-ups really are a whole body workout in one single exercise.
Of Course, it's better to do some more different exercises as well, but if you have to choose just one...push-ups are #1.
As I said in my "Comeback" article, due to my job and my kids I don't have a lot of free time for working out, so I had to think about alternatives to integrate workouts into my daily life. One alternative I stumbled upon is to do some exercises in office. To avoid heavy sweating in my business shirt I decided that a workout has to be able to be cut down in short sessions.
I'm in the office for 8-12 hours daily, so why not do something that could be done easily every hour as a short session?
Finally, I reviewed my older articles and came across the 30 day push-up challenge. In a modified version this is perfect for getting back into the game while not losing precious free time.
Nice side effect: While you do regular small workouts during the day, your mind will be fit as well all day long and your working results can benefit too.
The 30 (Work-)Day Push-Up Challenge
Here's the design:
Step one - Think about how many short breaks you can implement into your working hours
Step two - Divide the target reps for each day by your possible sessions
Step three - Do the requested amount on each workday (Mon-Fri), then rest for the weekend
Step four - Repeat for 6 weeks
Step five - Enjoy the results ;)
Rep targets:
Day 1 (Monday): 40 push-ups
Day 2: 45 push-ups
Day 3: 50 push-ups
Day 4: 55 push-ups
Day 5: 60 push-ups
Day 6: Rest
Day 7: Rest
Day 8 (Monday): 65 push-ups
Day 9: 70 push-ups
Day 10: 75 push-ups
Day 11: 80 push-ups
Day 12: 85 push-ups
Day 13: Rest
Day 14: Rest
Day 15 (Monday): 90 push-ups
Day 16: 95 push-ups
Day 17: 100 push-ups
Day 18: 105 push-ups
Day 19: 110 push-ups
Day 20: Rest
Day 21: Rest
Day 22 (Monday): 115 push-ups
Day 23: 120 push-ups
Day 24: 125 push-ups
Day 25: 130 push-ups
Day 26: 135 push-ups
Day 27: Rest
Day 28: Rest
Day 29 (Monday): 140 push-ups
Day 30: 145 push-ups
Day 31: 150 push-ups
Day 32: 155 push-ups
Day 33: 160 push-ups
Day 34: Rest
Day 35: Rest
Day 36 (Monday): 165 push-ups
Day 37: 170 push-ups
Day 38: 180 push-ups (start of final sprint ;) )
Day 39: 190 push-ups
Day 40: 200 push-ups
You can choose the kind of push-ups that fit to your fitness level (even Wall Push-Ups are ok). If you want to enhance the fitness experience you can vary the kinds of push-ups as well (e.g. 1st session "normal" push-ups, 2nd session narrow push-ups, 3rd session push-ups with your feet on the chair etc).
I will start next Monday, 11th March, and will post daily updates below in the comment section.
Feel free to join and have fun!
Cheers,
Andi
Update after day 25: Already thinking about what's next...maybe I'll try the 100 push up program from https://hundredpushups.com/ -> 100 consecutive push ups sounds like an interesting challenge ;)
Day 1 done! 40 reps in 3 sessions...
ReplyDeleteDay 2 finished! 45 reps in 3 sessions.
ReplyDeleteDay 3 done! 50 reps in 3 sessions
ReplyDeleteYeah, nice challenge. I'm in :)
ReplyDeleteThanks!
DeleteDay 4 completed. 55 reps in 3 sets.
ReplyDeleteFinished week one yesterday. Now 2 days off
ReplyDeleteDay 8 done
ReplyDeleteCrushed day 9 - 70 reps in 4 sets
ReplyDeleteDay 10 finished - 75 reps in 5 sets
ReplyDeleteDay 11 done - 4 sets of 20 reps
ReplyDeleteDas 12 check - 85 reps in 4 sets
ReplyDeleteDay 15 finished - 90 reps in 5 sets
ReplyDeleteDay 16 done - 95 reps
ReplyDeleteDay 17 check - 100 reps in 5 sets
ReplyDeleteDay 18 ✅ - 105 reps in 5 sets
ReplyDeleteDay 19 done - 110 reps in 5 sets - Happy weekend!
ReplyDeleteDay 22 check - 115 reps
ReplyDeleteDay 23 done - 120 reps in 6 sets
ReplyDeleteHey Andi,
ReplyDeletereally nice challenge...Will try it out with some of my collegues at work...Keep up the good writing
Hey Max,
DeleteThanks for your feedback! Have fun with the challenge and keep us updated how it works for you and your collegues.
Hey Andi,
Deletewe've started last Wednesday with a group of 4 guys and 2 girls in the office and are now at day 8 (first week done - yeah :). Really nice and already hard, but manageable. We'll stay on track and finish this challenge (hopefully all together ;).
Day 24 finished - 125 reps in 6 sets
ReplyDeleteDay 25 done - 130 reps in 6 sets
ReplyDeleteDay 26 ✅ - 135 reps - Already did 1.665 push-ups during the challenge:)
ReplyDeleteDay 29 done - 140 reps
ReplyDeleteDay 30 completed - 145 reps
ReplyDeleteDay 31 done - 150 reps in 7 sets
ReplyDeleteDay 32 ✅ - 155 reps in 7 sets
ReplyDeleteDay 33 done - 160 reps in 7 sets - Final week ahead :)
ReplyDeleteBtw. that means I've already done 2.500 pushups in the last 33 days :)
Delete...and still 905 reps to go...
DeleteDay 36 done - 165 reps; 4 days to go
ReplyDeleteDay 37 check - 170 reps; 570 reps to go in the final 3 days to come
ReplyDeleteDay 38 done - 180 reps
ReplyDeleteDay 39 done - 190 reps; tomorrow will be the final day of this challenge!! Yeah, just 200 reps to the finish line!
ReplyDeleteFinal day ✅ - 200 reps
ReplyDeleteAfter finishing the challenge I've taken a look at the figures - I did 3.405 pushups in 30 office days (40 "normal" days) - That's quite a lot and I'm happy that I made it without missing a single rep :)
ReplyDeleteNext 30 day challenge will come soon...
ReplyDeleteAlready started a plank and 100 push up 30 day challenge --> https://www.andisfitnessblog.com/2019/04/30-day-plank-challenge-and-100-push-up.html
Delete