Push up is the first exercise that everyone knows before entering the gym, doing a basic push up is easy and has more benefits. So, why not try this awesome 30 days push up challenge.
Push up is one of the best bodyweight exercises and one of the best moves you can do to hit your shoulder, chest, arms and core muscles. Push up is very simple, effective movement with many variations and this is perfect exercise to use for a challenge.
To do this exercise, don’t require any equipment and need a minimal space and I am sure that it’s the first bodyweight exercise you ever did.
Push ups are extremely beneficial and you can do from any place and location. As long as people exercise, push ups are always a core exercise, because it gets your upper body into seriously good shape and it’s good for overall strength.
Push ups are exercises that every person can add into their daily workout routine. Keep reading to find out why, and start your 30 days push up challenge now.
- Also Read : 30 Day Pull Up Challenge For Men and Women – Get Fit
- Also Read : Burpee Workout – 05 Best Ultimate Bodyweight Exercises to Get Fit
Benefits of Doing Push Ups
It’s very important to make every push up can give more tension to your muscles and focus on maintaining proper form. This will help you to reduce the risk of injury while doing the push ups.
Push ups require no gym equipment and you can do it on the floor at home or anywhere. Doing push ups 10 minutes a day can help you more and you can build good strength with proper form.
Here we are listed some of the main benefits of doing push ups.
- You can strengthen multiple muscles at the same time.
- You can burn calories and lose fat (weight).
- Push ups are effective and fast exercise for building strength.
- More beneficial for upper body strength.
- Can strengthen shoulders, lower back, core muscles and triceps.
- Zero gym equipment required and can be done in any location and place.
If you don’t know the proper way of doing push ups or correct technique for doing push ups then check out the video below to see how to do push ups in the proper way.
Get Into this Awesome 30 Days Push Up challenge
If you’re looking for a push up challenge, then here is a 30 days push up challenge for both male and female, do this for 30 days and see the progress and benefits.
The first thing you need to figure out is how many push ups you are able to do while holding the proper form. In this challenge, if you follow this push ups challenge for 30 days, you will end up doing 650 push ups in just one month (30 days).
Do a Quick Warm Up Before Start
Warm up is very important before starting any exercise, it will help you to reduce the risk of injury. If you know how to warm up then go ahead and do your own stretches.
If you are looking for a warm up routine then check out this below video for better understanding. Or, even you can take help from a personal trainer.
30 Days Push Up Challenge
Now it’s time to start the challenge, the challenge I have prepared for you has been 5 different block periods, 5 days in every black period and rest after every 5 days.
Days 1-5: 15 Push Ups every day (75 Push Ups in 5 days)
Day 6: Take Rest
Days 7-11: 20 Push Ups every day (100 Push Ups in 5 days)
Day 12: Take Rest
Days 13-17: 25 Push Ups every day (125 Push Ups in 5 days)
Day 18: Take Rest
Days 19-24: 30 Push Ups every day (150 Push Ups in 5 days)
Day 25: Take Rest
Days 26-30: 40 Push Ups every day (200 Push Ups in 5 days)
Total Push Ups completed: 650 in 30 days.
You can start slowly and in proper form, your goal is for 30 days and in the first block you will feel easy and it will be a bit challenging as time goes by.
If you feel the challenge is too difficult or too easy for you, then adjust the numbers a bit.
The main thing is you should complete the exercise and stick to your goal! You will see the best result after 30 days, and you will definitely keep push ups in your daily workout routine!
If you follow these 30 days push up challenges and you will end with 650 push ups in just 30 days. If you feel too hard or too easy, you can change the number.
Before starting any exercise, take instruction from a personal trainer and advice from a doctor.
Hopefully, you like this article, if you have any questions and suggestions kindly put them in the comment box below.
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