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50 Pushups Challenge PDF

The document outlines a push-up workout routine consisting of 30 intervals. Each interval lists a target number of push-ups to complete, followed by a rest period involving either more push-ups or a plank hold. This is repeated over 6 sets for most intervals. The routine progresses by increasing the push-up amounts and decreasing rest periods, with later intervals requiring up to 50 push-ups completed in one go.

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maxe
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121 views

50 Pushups Challenge PDF

The document outlines a push-up workout routine consisting of 30 intervals. Each interval lists a target number of push-ups to complete, followed by a rest period involving either more push-ups or a plank hold. This is repeated over 6 sets for most intervals. The routine progresses by increasing the push-up amounts and decreasing rest periods, with later intervals requiring up to 50 push-ups completed in one go.

Uploaded by

maxe
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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1 2 3 4 5

4 push-ups 6 push-ups 10sec 8 push-ups 10 push-ups


2 push-ups 2 push-ups push-up plank 4 push-ups 4 push-ups
2 push-ups 2 push-ups 3 sets 2 push-ups 4 push-ups

6 7 8 9 10

10 push-ups 15sec 12 push-ups 14 push-ups 16 push-ups


6 push-ups push-up plank 4 push-ups 6 push-ups 6 push-ups
4 push-ups 3 sets 4 push-ups 4 push-ups 4 push-ups

11 12 13 14 15
20sec 16 push-ups 16 push-ups 18 push-ups 20sec
push-up plank 8 push-ups 10 push-ups 12 push-ups push-up plank
3 sets 5 push-ups 5 push-ups 5 push-ups 4 sets

16 17 18 19 20

20 push-ups 22 push-ups 24 push-ups 20sec 26 push-ups


10 push-ups 10 push-ups 12 push-ups push-up plank 14 push-ups
5 push-ups 5 push-ups 8 push-ups 5 sets 8 push-ups

21 22 23 24 25

26 push-ups 26 push-ups 25sec 28 push-ups 30 push-ups


15 push-ups 15 push-ups push-up plank 15 push-ups 15 push-ups
5 push-ups 10 push-ups 5 sets 10 push-ups 15 push-ups

26 27 28 29 30

35 push-ups 25sec 40 push-ups 30sec


50 push-ups
15 push-ups push-up plank 15 push-ups push-up plank
in one go
5 push-ups 6 sets 5 push-ups 6 sets

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