30 Day PUSH UP Challenge

Win a 1 hour Massage Voucher at Illawarra Sports Medicine Clinic, with this hash tag #chodatfitness30daychallenge .

Final month of the Winter Hump and here is another challenge to set for yourself to boost your strength. Starting August 1st and finishing 31st August 2015.

Join our Facebook friends, ‘like’ our page  and join in on this Push Up challenge.

HOW TO START  

Follow this plan and post your progress, before and after photos etc… on our Facebook or Instagram page for your chance to win a Massage Voucher at Illawarra Sports Medicine Clinic.  Use the hash tag #chodatfitness30daychallenge and we’ll choose the best photo and results to win!

DOWN LOAD THE PRINTABLE VERSION HERE >>>>Push Up Challenge 2015

(In this progression push up challenge, we are assuming you are a beginner)

 DAY 1   – 10 PUSH UP (as low as you can get to the ground) & 10 FROM BELLY/ GROUND UP (Work on technique starting on your knees, move to toes if you can complete a 10 full push ups to the ground)

DAY 2   – 12 PUSH UP & 12 FROM BELLY/ GROUND UP

DAY 3   – 15 PUSH UP & 15 FROM BELLY/ GROUND UP

DAY 4   – REST DAY

DAY 5   – 18 PUSH UP & 18 FROM BELLY/ GROUND UP

DAY 6   – 20 PUSH UP & 20 FROM BELLY/ GROUND UP

DAY 7   – 20 PUSH UP & 20 FROM BELLY/ GROUND UP

DAY 8   – REST DAY

DAY 9   –  20 FULL PUSH UP aiming to get as low to the ground as possible

DAY 10   –  21 FULL PUSH UP

DAY 11   –  22 FULL PUSH UP

DAY 12  –  REST DAY

DAY 13   –  25 FULL PUSH UP

DAY 14  –  27 FULL PUSH UP

DAY 15  –  29 FULL PUSH UP

DAY 16  – REST DAY

DAY 17  –  1 MIN CHALLENGE = REPS Time 1 min and do as many push ups as you in the time. Place a water bottle under your chest and touch each rep, counted as one.

DAY 18  –  1 MIN CHALLENGE = REPS

DAY 19  –  1.30 MIN CHALLENGE = REPS

DAY 20  –  REST DAY

DAY 21  –  35 FULL PUSH UP

DAY 22  –  36 FULL PUSH UP

DAY 23  –  37 FULL PUSH UP

DAY 24  –  REST DAY

DAY 25  –  1 MIN CHALLENGE = REPS complete this two times with a 1 min rest between

DAY 26  –  1 MIN CHALLENGE = REPS complete this two times with a 1 min rest between

DAY 27  –  1 MIN CHALLENGE = REPS complete this three times with a 1 min rest between

DAY 28  –  REST DAY

DAY 29  –  45 FULL PUSH UP

DAY 30 –  50 FULL PUSH UP

DAY 31 – Test your 1 min maximum reps

Here is a good video regarding technique

Thanks to Fit for Life Pledge