Push Ups Challenge Routine
Before beginning the program, be sure you understand how to do the various forms of push-ups. Refer to the Exercise Bible for examples.
When doing each time-set of push-ups, don't stop before the end of the time period but rather go to a less challenging form of push-up. For example, if you start with full push-ups and only last 10 seconds, drop to your knees for the rest of the segment or move to a wall for a wall push-up.
This is a great schedule to ADD to your strength routine. Simply start any non-upper body day with this routine...like leg day or cardio day. Do the routine every other day making sure you take a full day off before repeating.
|
Week One |
|
Type |
Time (in seconds) |
Rest (in seconds) |
|
Regular with reg hands |
30 |
60 |
|
Regular with wide hands |
30 |
60 |
|
Regular with close hands |
30 |
60 |
|
Regular with reg hands |
20 |
60 |
|
Regular from knees |
30 |
End |
|
Total Time: 6:20 |
|
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|
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|
|
|
Week Two |
|
Type |
Time (in seconds) |
Rest (in seconds) |
|
Feet elevated with reg hands |
30 |
45 |
|
Regular with wide hands |
30 |
45 |
|
Regular with close hands |
30 |
45 |
|
Regular with reg hands |
30 |
45 |
|
Regular with reg hands |
20 |
End |
|
Total Time: 5:20 |
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|
|
|
|
|
Week Three |
|
Type |
Time (in seconds) |
Rest (in seconds) |
|
Feet elevated with reg hands |
30 |
30 |
|
Regular with close hands |
30 |
30 |
|
Regular with wide hands |
30 |
30 |
|
Regular with reg hands |
30 |
30 |
|
Regular with close hands |
20 |
30 |
|
Regular from knees |
20 |
End |
|
Total Time: 5:10 |
|
|
|
|
|
|
|
Week Four |
|
Type |
Time (in seconds) |
Rest (in seconds) |
|
Regular with reg hands |
20 |
20 |
|
Regular with wide hands |
20 |
20 |
|
Regular with close hands |
20 |
20 |
|
Regular with reg hands |
30 |
20 |
|
Regular from reg hands |
25 |
20 |
|
Regular from reg hands |
20 |
End |
|
Total Time: 3:55 |
|
|
|
|
|
|
|
Week Five |
|
Type |
Time (in seconds) |
Rest (in seconds) |
|
Regular with reg hands |
30 |
15 |
|
Feet elevated with wide hands |
30 |
15 |
|
Feet elevated with reg hands |
30 |
15 |
|
Regular with reg hands |
15 |
10 |
|
Regular with close hands |
15 |
10 |
|
Regular from knees |
15 |
End |
|
Total Time: 3:20 |
|
|
|
|
|
|
|
Week Six |
|
Type |
Time (in seconds) |
Rest (in seconds) |
|
Feet Elevated with reg hands |
40 |
15 |
|
Regular with reg hands |
30 |
15 |
|
Regular with close hands |
30 |
15 |
|
Regular with wide hands |
30 |
15 |
|
Regular from knees |
30 |
15 |
|
Regular from knees |
30 |
End |
|
Total Time: 4:25 |
|
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