October: 30 Day Push-up Challenge
- Tanisha
- Oct 1, 2023
- 2 min read
For October, I'm challenging my upper body strength and endurance to progressively and intentionally target the push-ups. When I was younger and picked my kids up all the time, I focused on my push-ups to carry my babies around without feeling fatigued. Now, while I don't pick my kids up, I still try to take all groceries in the house in one trip, so I need to get these babies rockin' and rolling.
Are you looking to join me? This challenge is designed specifically for beginner to intermediate-level members. Be encouraged if you have to take longer breaks or cut out a set. We are all athletes at different places in our training. By week 3, it is designed to increase the difficulty level gradually, so feel free to adjust the rest times or add additional sets/reps if you're more advanced. The goal is to complete at least the number of sets and reps for each push-up variation in October, and as always, please consult with a medical professional before starting any new exercise program. Remember, if you need to, take the extra or extended rest! Just do what works best for you!
The Training Plan:
Join my Free program (Link below) and complete each day of the challenge
Recovery Days: Remember to rest and allow your muscles to repair and heal! Pick a modality of choice (Yoga, Restorative Stretching, light jog, etc.)
The videos or notes below show you how to perform each push-up variation. They are also listed in the program (so no hunting for the movements)
Refuel and rehydrate your body.
For me, the push-up challenge is in addition to my workout program for October.
As always, tell me how your training month was! Did you make any adjustments to the plan? What were the adjustments?
Join this challenge in my October Program and get daily reminders to complete your task!
Push-Up Variation | Demo Video | Note |
1 Minute Test Cadence | Make sure to write down how many push-ups that you completed. If you did modified push-ups on the first test, do these on the post test. | |
Plank & Hold | | |
Negative Push-up | | |
Push-up Ladder | | Ex: 7 push-ups, rest, 6 push-ups, rest, etc. |
Positive Push-ups | | This is the opposite of a negative push-up. On the up motion you will take 2-3 seconds to reach the top position then go down to the bottom of your push-up at speed. Remember slow on the positive. |
Plank Jacks | | |
Decline Push-up | | |
Shoulder Tap Push-up | | |
Push-up with 2 second hold | | |
Hand Release Push-up | |