The 30-Day Push-Up Challenge for Seriously Sculpted Arms 2021

The 30 Day Push Up Challenge for Seriously Sculpted Arms

The 30-Day Push-Up Challenge for Seriously Sculpted Arms 2021

Holly Rilinger, Nike Master Trainer, creative director at Cyc Fitness, and creator of the BeachFiIT exercise program put together the ultimate 30-day push-up challenge that slowly increases reps and provides complementary moves to build your triceps and core strength. Just give us one 30-day push-up challenge, and we’ll give you the tools you need to master the mat and reveal your most sculpted upper body yet.

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 thirty day push-up challenge. “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. With every 30-day push-up workout, you’ll move closer to your goals. 

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Hold up! Before you dive into the 30-day push-up plan, here’s how to do a push-up with perfect form.

Your 30-Day Push Up Challenge

Jump to day Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Day 8 Day 9 Day 10 Day 11 Day 12 Day 13 Day 14 Day 15 Day 16 Day 17 Day 18 Day 19 Day 20 Day 21 Day 22 Day 23 Day 24 Day 25 Day 26 Day 27 Day 28 Day 29 Day 30

Photo: 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.

Nailed It! Share Now

Photo: Peter Ardito

Day 2: Elbow Plank

Nailed It! Share Now

Photo: 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.

Nailed It! Share Now

Photo: 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.

Nailed It! Share Now

Photo: Peter Ardito

Day 5: Rest

Nailed It! Share Now

Photo: Peter Ardito

Day 6: Shoulder Tap Modified

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

Nailed It! Share Now

Photo: 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.

Nailed It! Share Now

Photo: Peter Ardito

Day 8: Triceps Dips

Nailed It! Share Now

Photo: 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.

Nailed It! Share Now

Photo: Peter Ardito

Day 10: Rest

Take a rest day! Pair this push-up challenge with these 10 before-bed stretches to combat soreness and snooze better.

Nailed It! Share Now

Photo: Peter Ardito

Day 11: Modified Plyo Push-Ups – The 30 Day Push Up Challenge for Seriously Sculpted Arms

  • 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.

Nailed It! Share Now

Photo: 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.

Nailed It! Share Now

Photo: Peter Ardito

Day 13: Superman Plank – The 30 Day Push Up Challenge for Seriously Sculpted Arms

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

Nailed It! Share Now

Photo: Peter Ardito

Day 14: Modified Triceps Push-Ups

  • Perform a modified push-up but with hands closer to your body.
  • Do 15 reps. (Seeking toned triceps? Pair this push-up challenge with these five moves for amazing upper arms.)

Nailed It! Share Now

Photo: Peter Ardito

Day 15: Rest – The 30 Day Push Up Challenge for Seriously Sculpted Arms

Take a rest day from the push-up challenge!

Nailed It! Share Now

Photo: 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.

Nailed It! Share Now

Photo: Peter Ardito

Day 17: Walking Plank – The 30 Day Push Up Challenge for Seriously Sculpted Arms

  • 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.

Nailed It! Share Now

Photo: Peter Ardito

Day 18: Triceps Dips

Nailed It! Share Now

Photo: 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.

Nailed It! Share Now

Photo: Peter Ardito

Day 20: Rest The 30 Day Push Up Challenge for Seriously Sculpted Arms

Take a rest day to celebrate your progress on the push-up challenge!

Nailed It! Share Now

Photo: Peter Ardito

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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.

Nailed It! Share Now

Photo: 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.

Nailed It! Share Now

Photo: 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. (Feeling ambititious? Try these four oblique exercises to really burn out your core after you rock this day of the push-up challenge!)

Nailed It! Share Now

Photo: Peter Ardito

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Day 24: Plank

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

Nailed It! Share Now

Photo: Peter Ardito

Day 25: Rest

Nailed It! Share Now

Photo: Peter Ardito

Day 26: Push-Ups and Side Planks

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

Nailed It! Share Now

Photo: 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.

Nailed It! Share Now

Photo: Peter Ardito

Day 28: Triceps Push-Ups

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

Nailed It! Share Now

Photo: Peter Ardito

Day 29: Rest

Take a rest day—you’ve almost made it through the push-up challenge!

Nailed It! Share Now

Photo: Peter Ardito

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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.

Nailed It! Share Now



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Holly Rilinger, Nike Master Trainer, creative director at Cyc Fitness, and creator of the BeachFiIT exercise program put together the ultimate 30-day push-up challenge that slowly increases reps and provides complementary moves to build your triceps and core strength. Just give us one 30-day push-up challenge, and we’ll give you the tools you need to master the mat and reveal your most sculpted upper body yet.

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 thirty day push-up challenge. “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. With every 30-day push-up workout, you’ll move closer to your goals. 

Hold up! Before you dive into the 30-day push-up plan, here’s how to do a push-up with perfect form.

Your 30-Day Push Up Challenge

Jump to day Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Day 8 Day 9 Day 10 Day 11 Day 12 Day 13 Day 14 Day 15 Day 16 Day 17 Day 18 Day 19 Day 20 Day 21 Day 22 Day 23 Day 24 Day 25 Day 26 Day 27 Day 28 Day 29 Day 30

Photo: 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.

Nailed It! Share Now

Photo: Peter Ardito

Day 2: Elbow Plank

Nailed It! Share Now

Photo: 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.

Nailed It! Share Now

Photo: 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.

Nailed It! Share Now

Photo: Peter Ardito

Day 5: Rest

Nailed It! Share Now

Photo: Peter Ardito

Day 6: Shoulder Tap Modified

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

Nailed It! Share Now

Photo: 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.

Nailed It! Share Now

Photo: Peter Ardito

Day 8: Triceps Dips

Nailed It! Share Now

Photo: 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.

Nailed It! Share Now

Photo: Peter Ardito

Day 10: Rest

Take a rest day! Pair this push-up challenge with these 10 before-bed stretches to combat soreness and snooze better.

Nailed It! Share Now

Photo: 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.

Nailed It! Share Now

Photo: 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.

Nailed It! Share Now

Photo: 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.

Nailed It! Share Now

Photo: Peter Ardito

Day 14: Modified Triceps Push-Ups

  • Perform a modified push-up but with hands closer to your body.
  • Do 15 reps. (Seeking toned triceps? Pair this push-up challenge with these five moves for amazing upper arms.)

Nailed It! Share Now

Photo: Peter Ardito

Day 15: Rest

Take a rest day from the push-up challenge!

Nailed It! Share Now

Photo: 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.

Nailed It! Share Now

Photo: 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.

Nailed It! Share Now

Photo: Peter Ardito

Day 18: Triceps Dips

Nailed It! Share Now

Photo: 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.

Nailed It! Share Now

Photo: Peter Ardito

Day 20: Rest

Take a rest day to celebrate your progress on the push-up challenge!

Nailed It! Share Now

Photo: 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.

Nailed It! Share Now

Photo: 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.

Nailed It! Share Now

Photo: 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. (Feeling ambititious? Try these four oblique exercises to really burn out your core after you rock this day of the push-up challenge!)

Nailed It! Share Now

Photo: Peter Ardito

Day 24: Plank

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

Nailed It! Share Now

Photo: Peter Ardito

Day 25: Rest

Nailed It! Share Now

Photo: Peter Ardito

Day 26: Push-Ups and Side Planks

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

Nailed It! Share Now

Photo: 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.

Nailed It! Share Now

Photo: Peter Ardito

Day 28: Triceps Push-Ups

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

Nailed It! Share Now

Photo: Peter Ardito

Day 29: Rest

Take a rest day—you’ve almost made it through the push-up challenge!

Nailed It! Share Now

Photo: 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.

Nailed It! Share Now

Source link

How many pushups does it take to tonearm?

Now that you know how many pushups you can do, use that as a starting point for your workout. Aim to hit that number on each workout day, then slowly add one push-up to the set as your strength improves. When you can do 10 to 12 repetitions, start adding sets, advises the American Council on Exercise.

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The 30 Day Push Up Challenge for Seriously Sculpted Arms
The 30 Day Push Up Challenge for Seriously Sculpted Arms

What is the 30 day press up the challenge?

To perform the exercise, get into a pressup position with your feet on a raised surface, which should be about 30-60cm off the floor. Lower your chest towards the ground, then push back up.

Does the Push Up Challenge work?

Doing pushups every day will help you gain upper body strength. But keep in mind you’ll need to mix up the types of pushups you’re doing after a while to continue to challenge your muscles. If you want to try a pushup challenge to do the exercise daily or several times a week, try different types of pushups.

What is the 14-day pushup challenge?

It’s a 14-day challenge where you do 200 push-ups every day for 10 days, then take a break for three days before setting a timer for one minute and doing as many push-ups as you can. Supposedly this workout method will greatly improve your upper body strength and the number of push-ups you can do in these two weeks.

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