to the next level.
Looking to build strength throughout your entire upper body without any fancy gym equipment?
“Any balanced full-body workout should work opposing muscle groups,” says Rilinger.
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How to Complete the 30-Day Push-Up Challenge
Ready to take part in the 30-day push-up challenge?
Scroll down to Day 1 of the workout plan, then watch Rilinger as she demos the exercise.
Each day, come back to complete the suggested exercise.
Remember: There’s no shame in meeting yourself where you’re at right now.
Push-Up Challenge Week 1
Welcome to week 1!
Here’s an overview of what you will be doing this week as well as instructions for each exercise.
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Rest tips of toes on the floor.
B.Engage core by tucking tailbone and drawing navel in toward spine.
Lock in lats by drawing shoulders down and away from ears.
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Push elbows out so arms form a 45-degree angle to body.
C.Slowly lower body and stop 3 inches above the floor.
Keep core engaged throughout the movement, ensuring body forms a straight line from head to knees.
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D.Push away from the floor to return to the starting position.
Lower one forearm down to the floor at a time, elbows in line with shoulders.
Plant palms firmly on the floor or create gentle fists.
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Actively push away from the floor and maintain a straight line from head to heels.
Hold for 1 minute.
Keep core engaged throughout the movement, ensuring body forms a straight line from head to knees.
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D.Push away from the floor to return to the starting position in one second.
Actively push away from the floor and maintain a straight line from head to heels.
Repeat on the opposite side.
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Continue alternating for 1 minute.
Day 5: Rest
Take a rest day from this 30-day push-up challenge you deserve it.
Repeat on the opposite side.
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Gaze toward right hand and maintain a straight line from head to heels.
Hold for 30 seconds.
Switch sides; repeat.
Plus, confirm you take some much needed rest on Day 10 to allow for recovery.
Week 2 Push-Up Challenge
Day 8: Triceps Dip
A.Start seated on a chair.
Position hands on the edge of the chair under glutes and directly below shoulders.
Shift glutes forward off of the chair.
B.Slowly lower body by bending at the elbow until arms are bent at 90-degree angles.
Ensure that shoulders, elbows, and wrists remain in line with one another at all times.
C.Push through heel of hand and quickly extend arms to return to the starting position.
B.Engage core by tucking tailbone and drawing navel in toward spine.
Lock in lats by drawing shoulders down and away from ears.
Engage glutes and quads.
Push elbows out so arms form a 45-degree angle to body.
C.Look down to keep neck neutral and slowly lower body, stopping 3 inches above the floor.
Keep core engaged throughout the movement, ensuring body forms a straight line from head to toe.
D.Quickly push back up to the starting position.
(Wait,is it bad to work out every day?)
Drop them back on the floor.
Lock in the lats by drawing shoulders down and away from ears.
Engage glutes and quads.
Push elbows out so arms form a 45-degree angle to body.
D.Quickly push back up into a high plank.
That’s one rep.
Do 15 reps, alternating sides.
C.Slowly walk left hand one step in front of body, followed by right hand.
Pause, then return right hand and left hand back to the starting position.
Lock in lats by drawing shoulders down and away from ears.
C.Keeping arms close to sides, slowly lower body and stop 3 inches above the floor.
Keep core engaged throughout the movement, ensuring body forms a straight line from head to knees.
Push-Up Challenge Week 3
Congrats on making it to week 3!
You’ll also do a walking plank and hand-release push-up.
With all this upper-body work, you’ll get two rest days for added recovery.
(BTW,Peloton instructor Cody Rigsbyis a huge fan of rest days.)
Place right hand under right shoulder, then left hand under left shoulder to return to a high plank.
Keep core engaged throughout the movement, ensuring body forms a straight line from head to knees.
Day 21: Push-Up
Push-Up Challenge Week 4
Week 4, here we go!
C.Dip left hip toward the floor, then raise it back up to the starting position.
Do 15 reps. Switch sides; repeat.
That’s one rep.Do 15 reps.
Day 24: High Plank
Hold for 90 seconds.
(ICYMI, there areseven types of restyou need in your life.)
Feet should be stacked and gaze should be directed toward right hand.
Maintain a straight line from head to heels.
Day 27: Hand Release Push-Up
B.Engage core by tucking tailbone and drawing navel in toward spine.
Lock in lats by drawing shoulders down and away from ears.
Engage glutes and quads.
C.Push elbows out so arms form a 45-degree angle to body.
Look down to keep neck neutral and slowly lower body to the floor.
Day 30: Push-Up
D.Quickly push back up to the starting position.Do 20 reps.
