30 Day Push Up Challenge: Advanced

Week 1

1. Day 1Max test, then standard push ups 3×10 · 7 min
2. Day 2Wide push ups 3×8, eccentric push ups 3×8 · 8 min
3. Day 3Standard push ups 3×12, diamond push ups 3×6 · 9 min
4. BonusDaily Push Up Challenge: 100+ Reps · 16 min
5. Day 4Eccentric push ups 3×10, clap push ups 3×4 · 8 min
6. Day 5Wide push ups 3×10, diamond push ups 3×8 · 9 min
7. Day 6Standard push ups 3×15 · 5 min
8. BonusThe Ultimate Push Up Challenge · 6 min

Week 2

1. Day 7Wide push ups 3×12, clap push ups 3×5 · 9 min
2. Day 8Standard push ups 3×18, diamond push ups 3×10 · 10 min
3. Day 9Max test, then eccentric push ups 3×12 · 7 min
4. BonusChest: 5 Rounds, No Equipment · 12 min
5. Day 10Wide push ups 3×15, clap push ups 3×6 · 9 min
6. Day 11Standard push ups 3×20, diamond push ups 3×12 · 11 min
7. Day 12Eccentric push ups 3×15 · 5 min
8. BonusChest Workout: No Equipment · 9 min

Week 3

1. Day 13Diamond push ups 4×8, clap push ups 4×5 · 11 min
2. Day 14Standard push ups 4×15, wide push ups 4×12 · 13 min
3. Day 15Diamond push ups 4×10, eccentric push ups 4×10 · 12 min
4. BonusDaily Push Up Challenge: 100+ Reps · 16 min
5. Day 16Wide push ups 4×15, clap push ups 4×6 · 12 min
6. Day 17Standard push ups 4×20 · 8 min
7. Day 18Max test, then eccentric push ups 4×12 · 9 min
8. BonusThe Ultimate Push Up Challenge · 6 min

Week 4

1. Day 19Wide push ups 4×18, diamond push ups 4×12 · 14 min
2. Day 20Standard push ups 4×25, clap push ups 4×8 · 15 min
3. Day 21Wide push ups 4×20, eccentric push ups 4×15 · 15 min
4. BonusChest: 5 Rounds, No Equipment · 12 min
5. Day 22Standard push ups 4×25, diamond push ups 4×15 · 16 min
6. Day 23Eccentric push ups 4×20, clap push ups 4×10 · 14 min
7. Day 24Wide push ups 4×25 · 9 min
8. BonusChest Workout: No Equipment · 9 min

Week 5

1. Day 25Standard push ups 5×25, diamond push ups 4×20 · 19 min
2. Day 26Max test, then eccentric push ups 5×25 · 14 min