4 week Push up Challenge

Ok here is a great push up program that will help increase your upper body strength and as well as add some definition to your triceps

The program is 4 weeks long by the end of the 4 weeks you should be able to perform more push ups than when you started. I recommend that you test yourself 2 days before you start so that way you can see your improvement.

During the first two weeks you will perform as many sets of two as you can in 12 minutes. Make sure you record the amount that you do, remember keeping track of our progress is the key to showing improvement. The next two weeks you will do as many sets of 5 as you can do in 10 minutes, during this time you can take as much rest time as you need but remember the clock is ticking so don’t rest too long or time will run out. Challenge yourself each time to improve, if you have a hard time with push ups then place a 6 to 10 inch object on the floor at chest level and lower yourself down to the object and back to the start position. Keep your arms at a 45 degree angle and you body completely straight that means no butt in the air, and don’t let your hips sag, keep you head straight. Now let’s get to work.


Week   1 12   min sets of 2
Week   2 12   min sets of 2
Week   3 10   min sets of 5
Week   4 10   min sets of 5

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