Fitness,Free 30 Day Challenges

The 30-Day Push-Up Challenge

How to transform your upper body with 100 push-ups per day! 

Spring is poking it’s colorful head around the corner! We know what that means, right? Short sleeves and tank tops, which means… it’s time for a Push-Up Challenge!

My upper torso could really do with a wake up call from winter hibernation. Add a pandemic in the mix, and not being able to go to my usual fitness classes, and I’m finding myself in a situation here. It’s not looking good, friends.

What do we do when the going gets tough and the biceps, triceps (and all the other muscle groups!) need some love?

We. Get. To. Work!!!

Transform your arms with 100push-ups a day.

Photo by: Sarah Cervantes @unsplash

I can’t do 100 push-ups! Tell me, how is this going to work?

I’m Kirsty and a holistic health coach and fitness dabbler. That’s right – I’m a dabbler. I have done every type of fitness under the sun in my lifetime, from jogging to hot yoga, to barre and bootcamp. The truth of the matter is, that I really don’t like working out, but I LOVE how I feel when I’m done. 

The feeling of having worked a good sweat (hello, endorphins!), and those sore muscles afterwards, are what keep me going. I do it because I know it’s good for me. Sure, life happens, inevitably something comes in the way of a regular work-out schedule or I’ll get bored and move to the next thing. But I will always get back to it, at some point. 

So, back to those upper arms that are begging for attention. 

This original Eat Drink and be Skinny 30-Day Push-Up Challenge by Teresa Marie, is what is going to fight the flab and have me swanning around in that pretty tank top in time for Memorial Day Weekend.  

Not only do I know that my arms will be looking more toned and sleek, but I also know that I my entire body is benefitting from this workout.

Push-ups are a great warm up for any exercise routine. In fact, I may find that if I’m doing the push-ups and I’m in ‘exercise mode’, I might as well throw in a plank and end up going for a run!

Finding a buddy to do the challenge with you, is a great way to stay motivated.

Photo by: Bruce Mars @Unsplash

What is the 30-Day Push-Up Challenge?

A trainer once told Teresa Marie that if she did 100 push-ups per day, it would transform her upper body. So that’s what she did, and here’s how she did it. 

“This challenge is simple, 

but that doesn’t mean it’s easy.” 

– Teresa Marie

You do 100 push-ups over the course of each day, for the next 30 days. 

It’s quick, it gets results, and if you stick to this challenge, your body will change!

Can one exercise really transform me?

Push-ups are a great way to work out your upper body without any equipment. You just need to bring yourself, and you can do them anywhere, at any time of day! So, no excuses! 😉

Push-ups use your own body weight as resistance, working the muscles in your chest, shoulders, triceps, biceps and even your core. You’re building strength and endurance over a 30 day period, and before you know it, you’ll be able to do 100 in a row. 

“Start where you are. 

Use what you have. 

Do what you can” 

– Arthur Ashe

How do I start the 30-Day Push-Ups Challenge?

Could I drop and give you 100 push-ups right now? I most certainly could not. But by the end of these 30 days, I will be able to!

This Push-Up Challenge is suitable for participants of any level of fitness, because you can get them done at your own pace. You can choose to do them on your toes, on your knees, with your dog on your back, or your baby on the floor.

It doesn’t matter whether you start with 10 sets of 10, or 2 sets of 50! Whatever you need to do to show us 100 beautiful push-ups over the course of a day. 

It does not matter how many you can do in the next 5 minutes, but by doing 100 over the course of each day, you WILL get to your goal of 100 in one session.

Start with small sets of 5, 10 or 20 and work your way up. Or try 10 when you get up, 10 after the shower, 10 when you’re on hold waiting to speak to someone. You get the idea. Soon, that 10 in the morning will become 20 and then 30, and so on. Just get down, push-up and keep track every day for 30 Days. Which brings me to my next point…

How do I keep track of my progress?

We like to measure progress for motivation and a sense of accomplishment, so it’s important to keep track. Start on Day 1 with a TEST – do as many push-ups as you can in 60 seconds and record that number in this FREE TRACKER that we’ve created just for you. 

Print it, bookmark it, stick it on your fridge or frame it next to your bed… 

Put it wherever you need to put it so that it motivates you to get down and get to 100!

From Day 2 onwards, do as many push-ups as you can in one go, and work towards your goal of 100 total by the end of the day. Continue this for the remaining days.

We finish on Day 30 with a final TEST to see how many more push-ups you can do in a minute, and we’ll admire just how much stronger you are!

The hardest part is getting started.
Photo by: Concious Design @Unsplash

6 Tips for the 30-Day Push-Up Challenge

  1. This is the big secret! You don’t have to do all the push-ups in a row, you just need to do them within 24 hours.
  2. Be sure to record your progress on the tracker. Results are important for motivation. Use the tracker to jot a note as to how you feel, such as, “Today was a breeze!” or, “I struggled with the last two sets”.
  3. Recovery is a natural part of the process, so try to do your push-ups around the same time of day (eg. morning) to get 24 hours rest. Be smart and mindful of your current level of fitness and take a rest day when needed. It’s OK! 
  4. Always use proper form and alignment to maximize results and prevent injury. Here are Teresa Marie’s basics and benefits to get you started correctly, and we have a little summary of this below.
  5. Respect the balance between pushing yourself, and not going so far as to hurt yourself. As long as you are progressively increasing your intensity with good form, you’ll get stronger and leaner.
  6. Always speak with your doctor before you start any new exercise regimen.
Enjoy that after work-out feeling!
Photo by: Brittany Martin @Unsplash

How to do Push-Ups Correctly

Remember to check with a doctor that you are clear to do this challenge.

Please go and check out Teresa Marie’s post on how to do push-ups correctly. Here is a quick summary for you.

  • Get down onto the floor in a plank position, then adjust your hands. Place your hands slightly wider than shoulder width apart, and in line with your shoulders, meaning not in front of, or behind your shoulder line. 
  • Straighten your arms, your hands should be angled in a way that feels comfortable to you. This can be with your fingers pointing forward, or for some the fingers are turned slightly inwards or outwards. Find your ‘sweet spot’. 
  • If you are on your toes, your feet should be set up in a way that feels right for you. The wider apart they are, the more stable you will be. 
  • If you are a beginner, start with your knees on the floor, arms shoulder width apart with your feet crossed behind you, toes pointing up. You will still get the same benefits from doing the reps this the position.
  • Your body should be one straight line, starting from the top of your head to your heels (or knees). 
  • Tighten your core and lock your hips – this will keep you in a straight line and also maximize the effectiveness of your push-ups.
  • Your gaze should be slightly ahead of you on the floor, not straight down. This will keep your neck straight. Think of your chin hitting the ground first, not your nose.
  • With your core engaged, lower your chest towards the ground, bend your elbows until they are at least at a 90 degree angle.
  • At the bottom, pause for a second (again, to maximize your exercise) and push back up, whilst breathing out.
  • Perform as many repetitions as you can, until you feel you can’t hold the correct form any longer. Then rest, and try and do another set later. 
  • It is much more effective (and safer!), to do fewer push-ups correctly, than to rush through or have poor positioning, which will not benefit you and you could end up hurting yourself!

Please comment below or email me at kirsty@bodyhappiness.com for questions or just to say hi! I’d love to hear all about how you’re doing with this challenge or otherwise!

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