Challenge
30 Day Push Up Challenge: Beginner
From wall push ups to standard push ups in 30 days.
- 26 days
- 3–6 min
- Beginner
- No equipment
The schedule
Every day of the challenge. In the app it's scheduled around your days, with timers, music you can turn off, and your progress saved.
Week 1
- Day 1Max test, then wall push ups 3×5 · 6 min
- Day 2Wall push ups 3×6 · 4 min
- Day 3Wall push ups 3×7 · 4 min
- BonusChest Workout: No Equipment · 9 min
- Day 4Wall push ups 3×8 · 4 min
- Day 5Wall push ups 3×9 · 4 min
- Day 6Wall push ups 3×10 · 5 min
- BonusBeginner No Equipment Upper Body Workout · 34 min
Week 2
- Day 7Wall push ups 3×11 · 5 min
- Day 8Wall push ups 3×12 · 5 min
- Day 9Max test, then incline push ups 3×5 · 6 min
- BonusUpper Body: No Equipment · 12 min
- Day 10Incline push ups 3×6 · 4 min
- Day 11Incline push ups 3×7 · 4 min
- Day 12Incline push ups 3×8 · 4 min
- BonusChest Workout: No Equipment · 9 min
Week 3
- Day 13Incline push ups 3×9 · 4 min
- Day 14Incline push ups 3×10 · 5 min
- Day 15Incline push ups 3×11 · 5 min
- BonusBeginner No Equipment Upper Body Workout · 34 min
- Day 16Incline push ups 3×12 · 5 min
- Day 17Kneeling push ups 3×5 · 4 min
- Day 18Max test, then kneeling push ups 3×6 · 6 min
- BonusUpper Body: No Equipment · 12 min
Week 4
- Day 19Kneeling push ups 3×7 · 4 min
- Day 20Kneeling push ups 3×8 · 4 min
- Day 21Kneeling push ups 3×9 · 4 min
- BonusChest Workout: No Equipment · 9 min
- Day 22Kneeling push ups 3×10 · 5 min
- Day 23Standard push ups 3×3 · 3 min
- Day 24Standard push ups 3×4 · 4 min
- BonusBeginner No Equipment Upper Body Workout · 34 min
Week 5
- Day 25Standard push ups 3×5 · 4 min
- Day 26Max test, then standard push ups 3×6 · 6 min