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The 30-Day Push-Up Challenge

  • Your 30-Day Push-Up Challenge

    Follow along with Holly as she demos each exercise in the slides that follow, and don't forget to add some "pull" exercises (like rows and pull-ups) throughout the month. "Any balanced full body workout should work opposing muscle groups," she says. If any of the push-ups are too hard, feel free to take to your knees for an easier modification. 

  • Peter Ardito

    Day 1: Modified Push-Ups

    • Kneel on floor.
    • Keeping core tight and hands slightly wider than shoulder-width apart, lower your body to the floor so your chest grazes the ground.
    • Push back up to start.
    • Do 15 reps.
  • Peter Ardito

    Day 2: Elbow Plank

    • Hold an elbow plank for 1 minute, keeping your body straight from shoulders to toes.
  • Peter Ardito

    Day 3: Modified with 3 to 1

    • Start in modified push-up position.
    • Lower yourself to the floor slowly, counting to 3.
    • Push up to starting position in one second.
    • Do 15 reps.
  • Peter Ardito

    Day 4: Shoulder Tap High Plank

    • Start in high plank position, wrists under your shoulders.
    • Tap each hand to its opposite shoulder for 1 minute.
  • Peter Ardito

    Day 5: Rest

    Take a rest day!

  • Peter Ardito

    Day 6: Shoulder Tap Modified

    • Complete a modified push-up
    • Tap each hand to its opposite shoulder.
    • Do 15 reps.
  • Peter Ardito

    Day 7: Side Plank

    • Start in basic high plank.
    • Walk your right hand to the midline of your body and roll onto the outside edge of your right foot.
    • Stack your feet, drive your hips to the ceiling, and extend your left arm to the ceiling.
    • Hold for 30 seconds.
    • Repeat on other side.
  • Peter Ardito

    Day 8: Triceps Dips

    • Start in tabletop position, hands on the edge of a chair, fingers facing your body.
    • Slowly bend your elbows at least 90 degrees.
    • Pause, then straighten your arms back to starting position.
    • Do 15 reps.
  • Peter Ardito

    Day 9: Push-Ups

    • Keeping core tight and hands slightly wider than shoulder-width apart, lower your body to the floor so your chest grazes the ground.
    • Push back up to high plank position.
    • Do 10 reps.
  • Peter Ardito

    Day 10: Rest

    Take a rest day!

  • Peter Ardito

    Day 11: Modified Plyo Push-Ups

    • Start in modified push-up position.
    • Lower your body to the floor.
    • Lift your hands off the ground as you push up, creating a jumping motion.
    • Do 10 reps.
  • Peter Ardito

    Day 12: Push-Ups with Alternating Side Planks

    • Perform a standard push-up, transitioning to a side plank between each one, alternating sides.
    • Do 15 push-ups, alternating side planks after each one.
  • Peter Ardito

    Day 13: Superman Plank

    • Start in a high plank position.
    • Walk each hand out in front of you, then return to starting position.
    • Do 10 reps.
  • Peter Ardito

    Day 14: Modified Triceps Push-Ups

    • Perform a modified push-up but with hands closer to your body.
    • Do 15 reps.
  • Peter Ardito

    Day 15: Rest

    Take a rest day!

  • Peter Ardito

    Day 16: Modified Push-Ups

    • Kneel on floor.
    • Keeping core tight and hands slightly wider than shoulder-width apart, lower your body to the floor so your chest grazes the ground.
    • Push back up to start.
    • Do 20 reps.
  • Peter Ardito

    Day 17: Walking Plank

    • Start in elbow plank position.
    • Place your right hand under your right shoulder, then left hand under your left shoulder, then proceed to lower back down to your right elbow, then your left elbow.
    • Do 15 reps.
  • Peter Ardito

    Day 18: Triceps Dips

    • Start in tabletop position, hands on the edge of a chair, fingers facing your body.
    • Slowly bend your elbows at least 90 degrees.
    • Pause, then straighten your arms back to starting position.
    • Do 2 sets of 15 reps.
  • Peter Ardito

    Day 19: Hand Release Push-Ups

    • Start in standard push-up position.
    • Lower your body to touch the ground, lifting your hands up at the bottom.
    • Push back up to start.
    • Do 8 to 10 reps.
  • Peter Ardito

    Day 20: Rest

    Take a rest day!

  • Peter Ardito

    Day 21: Push-Ups

    • Keeping core tight and hands slightly wider than shoulder-width apart, lower your body to the floor so your chest grazes the ground.
    • Push back up to high plank position.
    • Do 15 reps.
  • Peter Ardito

    Day 22: Side Plank Hip Taps

    • Assume low plank position and transition into a right side plank.
    • Drive your hips toward the ceiling, then dip your right hip toward the floor, then back to the start position.
    • Do 15 reps on each side.
  • Peter Ardito

    Day 23: Push-Ups with Rotations

    • Start in high plank position.
    • Bring your right knee to your left elbow, hold, then return.
    • Bring your left knee to your right elbow, hold, then return.
    • Do 15 reps.
  • Peter Ardito

    Day 24: Plank

    • Hold a high plank for 90 seconds, keeping your body straight from shoulders to toes.
  • Peter Ardito

    Day 25: Rest

    Take a rest day!

  • Peter Ardito

    Day 26: Push-Ups and Side Planks

    • Perform 15 standard push-ups.
    • Hold a side plank for 30 seconds on each side.
  • Peter Ardito

    Day 27: Hand Release Push-Ups

    • Start in standard push-up position.
    • Lower your body to touch the ground, lifting your hands up at the bottom.
    • Push back up to start.
    • Do 10 reps.
  • Peter Ardito

    Day 28: Triceps Push-Ups

    • Perform a modified push-up but with hands closer to your body.
    • Do 10 reps.
  • Peter Ardito

    Day 29: Rest

    Take a rest day!

  • Peter Ardito

    Day 30: Push-Ups

    • Keeping core tight and hands slightly wider than shoulder-width apart, lower your body to the floor so your chest grazes the ground.
    • Push back up to high plank position.
    • Do 20 reps.

 

Kiera Carter

Kiera Carter is the executive web editor of FITNESS and SHAPE. She's also a New York University alum, Brooklyn resident, and half marathon lover.  More →

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