28-Day Push-Up Challenge

28-Day Push-Up Challenge

Push-ups. They’ve been around as long as the term “fitness” and whether you love them or loathe them, they’re here to stay. Why? Because they work! Push-ups may well be the best exercise a woman can ever learn to do because we are often prone to having weak upper body strength. Push-ups not only strengthen your chest, but also your shoulders, biceps, triceps, back, and glutes while toning and tightening your entire core and burning calories. On top of that, they build your confidence and boost your appearance. And of course, the bonus is that they can be done anywhere, any time, with no equipment required.

Depending on the source you read, an adult woman should be able to do anywhere from 10 to 15 standard push-ups—that’s a full push-up on your toes—without stopping! So how do you get there? Just like with anything else…practice, of course! That’s where our 28-Day Push-Up Challenge comes in. From the beginner to the push-up pro, this challenge will work for you!

The challenge gives you a push-up assignment to do each day. The reps slowly increase every day in order to gradually build strength. By Day 28, push-ups will no longer be your nemesis! Just be sure to perform them slowly and properly.

Related: 28 Day Belly Fat Blast Challenge

Before you start, watch me demonstrate the proper push-up form!

You can also follow the links below for a quick form refresher for each push-up in the challenge:

Full Push-Up

Kneeling Push-Up

Down Dog Push-Up

Push-Up Punch

Push-Up T

The chart below shows you the number of reps and the push-up variation for the day. Choose the column for the beginner or the advanced option. If you’re a beginner, we’re rooting for you! If you’re advanced, we’ve thrown in some curveballs for a little variation.

Get Going

Start the challenge with us on May 1st! And if you are a few days behind no big deal, just join in! Grab a family member or a friend and challenge yourself. We’d love to hear about it too! Use the hashtag #ghupushuppower with a picture of how you’re participating in the challenge and you’ll be entered to win our fitness pack giveaway prize (over $100 value!). And at the end of this challenge, you will be able to say I DID THIS….

Get the printable calendar by clicking below!

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