Workout challenges are always a great way to push yourself to new limits. They can be an awesome way for you to diversify your training, test your strength, or even get the ball rolling if you’re new to exercise. There are tonnes of them out there, catering for everyone and anyone if you know where to look. We released a hardcore burpee workout challenge a little while ago, and we loved it so much, we’re back again with a new one!

For this workout challenge, the star of the show is push-ups. They're an incredible upper body exercise that will seriously push you to your limits, while still helping you to build up both muscular endurance and muscular strength at the same time (and they are not the same thing).

Just like last time, the challenge spans across 30 days and gets harder and harder as time goes on. Luckily, there are more ways than one to do a push-up, and that means that you can really make this one your own and get the most out of all your hard work.

Beginner

 

Woman doing push ups

 

If you're new to training or you don't feel like you have too much upper body strength, then this is the one for you. Instead of doing the normal push up, there are a few different things that you can try to make it your own. You'll be able to do a simple push up, for example, with your knees still on the floor and taking some of the weight off you. To spice it up, you can also try wall or incline push-ups too. Having your hands higher up means there's less weight again, and it can be a good way to hit different areas of your upper body. Push-ups don't have to be a nightmare exercise.

Advanced

 

Couple doing push ups

 

If you're no stranger to exercise and you feel like push-ups are maybe even a little stale, this can still hit you hard too, so don't quit on us just yet. We've previously written an article on 8 of our favourite variations of a push up (which you can view here) so that you can mix and match your set style in order to make the challenge your own. The standard push up alone is a hard enough feat, but adding different positions into the mix really spices things up. Make yourself a plan and get to work!

Either way you decide to go about the challenge, there it should be easy to fit into your day somewhere. The full thing should take about 5 minutes a time, and you can choose the days too. The guide we’ve set is just a good example to use to get the right amount of rest too.

Here it is:

 

 

Push up workout challenge

 

 

 

The challenge is a challenge, and that’s the bottom line. It is going to push your physical limits, and help you reach a whole new height of your training. If things get too much, don’t be scared to tone it down and go off the guide. Your fitness is your own, and any progress is good progress, this is just a general plan to get you moving in the right direction. Give yourself enough rest time, and if things start to hurt or feel uncomfortable, again, don’t worry about missing a day.

Good luck!

 

 


Before beginning any exercise or nutrition program, consult your physician, doctor or other professional. This is especially important for individuals over the age of 35 or persons with pre-existing health problems. Exercise.co.uk assumes no responsibility for personal injury or property damage sustained using our advice.

If you experience dizziness, nausea, chest pain, or any other abnormal symptoms, stop the workout immediately.