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30 Day Push Up Challenge

This document outlines a 30 day push up challenge that progressively increases the number and difficulty of push ups performed each day. The challenge starts with only 2 push ups on day 1 and builds up to performing 26 push ups with more advanced variations like dive bombers, spider push ups, and cross body kicks by day 30. Each day specifies the number and type of push ups to do in a structured routine designed to improve upper body strength and endurance over the month-long period.

Uploaded by

Harold Apostol
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We take content rights seriously. If you suspect this is your content, claim it here.
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635 views

30 Day Push Up Challenge

This document outlines a 30 day push up challenge that progressively increases the number and difficulty of push ups performed each day. The challenge starts with only 2 push ups on day 1 and builds up to performing 26 push ups with more advanced variations like dive bombers, spider push ups, and cross body kicks by day 30. Each day specifies the number and type of push ups to do in a structured routine designed to improve upper body strength and endurance over the month-long period.

Uploaded by

Harold Apostol
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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30 Day Push Up Challenge

8 Classic 13 Classic
Day 1 2 Classic
2 Wide Grip
Day 11 5 Incline Day 21 5 Raised Leg
4 Pushups 15 Pushups 2 Stacked Feet 20 Pushups 2 Walking
8 Classic 13 Classic
Day 2 3 Classic
2 Wide Grip
Day 12 5 Incline Day 22 4 Raised Leg
5 Pushups 16 Pushups 3 Stacked Feet 21 Pushups 4 Walking
9 Classic 14 Classic
Day 3 3 Classic
3 Wide Grip
Day 13 5 Stacked Feet Day 23 5 Walking
6 Pushups 16 Pushups 2 Shoulder Tap 21 Pushups 2 Dive Bomber
9 Classic 14 Classic
Day 4 4 Classic
3 Wide Grip
Day 14 5 Stacked Feet Day 24 6 Walking
7 Pushups 16 Pushups 2 Shoulder Tap 22 Pushups 2 Dive Bomber
9 Classic 14 Classic
Day 5 4 Classic
4 Wide Grip
Day 15 5 Stacked Feet Day 25 8 Walking
8 Pushups 17 Pushups 3 Shoulder Tap 24 Pushups 2 Dive Bomber
5 Classic 10 Classic 15 Classic
Day 6 2 Wide Grip Day 16 5 Shoulder Tap Day 26 5 Dive Bomber
9 Pushups 2 Incline 17 Pushups 2 Diamond 24 Pushups 4 Spider
5 Classic 10 Classic 15 Classic
Day 7 4 Wide Grip Day 17 4 Shoulder Tap Day 27 5 Spider
11 Pushups 2 Incline 17 Pushups 3 Diamond 24 Pushups 4 Decline
6 Classic 11 Classic 15 Classic
Day 8 4 Wide Grip Day 18 5 Diamond Day 28 4 Spider
12 Pushups 2 Incline 18 Pushups 2 Raised Leg 25 Pushups 2 Commandos
15 Classic
6 Classic 11 Classic
Day 9 5 Wide Grip Day 19 4 Diamond Day 29 4 Decline
4 Commandos
13 Pushups 2 Incline 18 Pushups 3 Raised Leg 25 Pushups 2 Cross Body Kick
7 Classic 12 Classic 15 Classic
Day 10 4 Wide Grip Day 20 4 Diamond Day 30 5 Commandos
15 Pushups 4 Incline 20 Pushups 4 Raised Leg 26 Pushups 4 Cross Body Kick

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