Looking to develop strength in your entire upper body without any fancy gym equipment? To assist you in achieving your fitness objectives using just your body weight, Shape consulted Holly Rilinger, the creator of LIFTED, to create this 30-day push-up challenge. Throughout the month, you will gradually increase your repetitions and perform complementary exercises that aid in building triceps and core strength.
While this 30-day push-up challenge will help strengthen your entire upper body, don’t forget to incorporate some “pull” exercises (such as rows and pull-ups) into your workout routine throughout the month. “Any well-rounded full-body workout should involve exercises that target opposing muscle groups,” says Rilinger. (Hold up! Before you dive into the 30-day push-up challenge, make sure to check out how to properly perform a push-up with optimal form.)
How to Complete the 30-Day Push-Up Challenge
Ready to participate in the 30-day push-up challenge? Scroll down to Day 1 of the workout plan, then watch Rilinger as she demonstrates the exercise. Each day, return to complete the recommended exercise. If any of the push-ups feel too challenging, feel free to modify by dropping to your knees or attempting an alternative variation. Remember: There’s no shame in meeting yourself where you’re currently at.
Push-Up Challenge Week 1
Day 1: Modified Push-Up
PETER ARDITO
A. Begin in a modified plank position with hands directly beneath shoulders and knees on the floor. Rest the tips of your toes on the floor.
B. Activate your core by tucking your tailbone and drawing your navel towards your spine. Stabilize your lat muscles by pulling your shoulders down and away from your ears. Extend your elbows outwards so that your arms form a 45-degree angle to your body.
C. Slowly lower your body, stopping 3 inches above the floor. Keep your core engaged throughout the movement, ensuring that your body forms a straight line from head to knees.
D. Push away from the floor to return to the starting position.
Complete 15 repetitions.
Day 2: Elbow Plank
A. Begin in a tabletop position on the floor with your hands stacked directly beneath your shoulders, knees bent and stacked directly beneath your hips, and feet hip-width apart.
Lower a single forearm down to the ground at a time, ensuring that the elbows are in alignment with the shoulders. Place the palms firmly on the floor or form soft clenched hands.
B. Elevate both knees off the ground and extend legs to assume a forearm plank position, compressing the glute muscles together and activating the core. Actively push away from the ground and maintain a straight alignment from the head to the heels.
Maintain for 1 minute.
Day 3: Altered Tempo Push-Up
PETER ARDITO
A. Commence in a modified plank position with hands directly beneath the shoulders and knees on the ground. Rest the tips of the toes on the floor.
B. Activate the core by tucking the tailbone and pulling the navel towards the spine. Stabilize the lats by drawing the shoulders downwards and away from the ears. Push the elbows outwards, creating a 45-degree angle with the body.
C. Gradually descend the body, counting to three, and pause 3 inches above the ground. Ensure that the core remains engaged throughout the motion, ensuring that the body maintains a straight alignment from the head to the knees.
D. Push away from the ground to return to the initial position within one second.
Perform 15 repetitions.
Day 4: High Plank with Shoulder Tap
PETER ARDITO
A. Initiate in a table-top position on the ground with hands stacked directly below the shoulders, knees bent and stacked directly below the hips, and feet hip-width apart.
B. Raise both knees off the ground and straighten the legs to assume a high plank position on the palms, squeezing the glute muscles together and activating the core. Actively push away from the ground and maintain a straight alignment from the head to the heels.
C. While keeping the left hand anchored on the ground and the core engaged, elevate the right hand and swiftly tap the left shoulder, then lower it back to the ground. Repeat on the opposite side.
Continue alternating for 1 minute.
Day 5: Rest
PETER ARDITO
Take a day of rest from this 30-day push-up challenge — you deserve it.
Day 6: Modified Push-Up with Shoulder Tap
A. Commence in a modified plank position with hands directly beneath the shoulders and knees on the ground. Rest the tips of the toes on the ground.
B. Activate the core by tucking the tailbone and drawing the navel towards the spine. Stabilize the lats by drawing the shoulders downwards and away from the ears. Push the elbows outwards, forming a 45-degree angle with the body.
C. Gradually lower the body and stop 3 inches above the ground. Maintain engagement in the core throughout the motion to ensure that the body forms a straight alignment from the head to the knees.
D. Push away from the ground to return to the initial position.
E. While keeping the left hand anchored on the ground and the core engaged, lift the right hand and rapidly tap the left shoulder, then lower it back to the ground. Repeat on the opposite side. That’s one repetition.
Perform 15 repetitions.
Day 7: Side Plank
A. Recline on the left side of the body, with the left elbow resting on the floor in line with the left shoulder. Extend both legs out to the right side and stack the feet.
B. Activate the core, firmly press through the left elbow and feet, and raise the hips and knees off the floor. Simultaneously, lift the right arm toward the ceiling. Direct the gaze towards the right hand and maintain a straight line from the head to the heels.
Maintain this position for 30 seconds. Then switch sides and repeat.
Push-Up Challenge Week 2
Day 8: Triceps Dip
PETER ARDITO
A. Begin by sitting on a chair. Place the hands on the edge of the chair under the glutes and directly under the shoulders. Shift the glutes forward, moving them off the chair.
B. Slowly descend by bending at the elbows until the arms are bent at 90-degree angles. Ensure that the shoulders, elbows, and wrists remain aligned throughout the movement.
C. Push through the heel of the hand and swiftly extend the arms to return to the starting position. Avoid using the legs for assistance and maintain an upright posture.
Perform 15 repetitions.
Day 9: Push-Up
PETER ARDITO
A. Initiate a high plank position with the hands directly under the shoulders and the legs extended, feet hip-width apart.
B. Engage the core by tucking the tailbone and drawing the navel towards the spine. Stabilize the lat muscles by pulling the shoulders down and away from the ears. Activate the glutes and quadriceps. Push the elbows outwards, forming a 45-degree angle to the body.
C. Direct the gaze downwards to maintain a neutral neck position. Lower the body slowly, stopping 3 inches above the floor. Keep the core engaged throughout the movement, ensuring that the body forms a straight line from head to toe.
D. Swiftly push back up to return to the starting position.
Complete 10 repetitions.
Day 10: Rest
PETER ARDITO
Take a break from this 30-day push-up challenge and allow your body to rest and recover. (Wait, is it detrimental to exercise daily?)
Day 11: Modified Plyo Push-Up
PETER ARDITO
A. Begin in a modified plank position with the hands directly under the shoulders and the knees on the floor. Rest the tips of the toes on the floor.
B. Activate the core by tucking the tailbone and drawing the navel towards the spine. Stabilize the lat muscles by pulling the shoulders down and away from the ears. Push the elbows outwards, forming a 45-degree angle to the body.
C. Slowly lower the body and stop 3 inches above the floor.
Maintain the contraction of your central muscles during the entire motion, guaranteeing that the body shapes a linear arrangement from the top to the knees.
D. Rise off the ground and swiftly raise hands from the floor, generating a jumping action. Drop them back down onto the ground. That’s one repetition.
Perform 10 repetitions.
Day 12: Push-Up with Alternating Side Plank
PETER ARDITO
A. Commence in a high plank position with hands directly beneath shoulders and legs extended, feet hip-width apart.
B. Activate the core by tucking the tailbone and drawing the navel towards the spine. Stabilize the latissimus dorsi muscles by pulling the shoulders down and away from the ears. Engage the glutes and quadriceps. Extend the elbows outwards so that the arms form a 45-degree angle to the body.
C. Gaze downwards to maintain a neutral neck position and gradually lower the body, stopping 3 inches above the floor. Keep the core engaged throughout the movement, ensuring that the body forms a straight line from head to toe.
D. Swiftly push back up into a high plank. Lift the right arm towards the ceiling and rotate the upper body to enter a side plank on the left side, keeping both feet grounded.
E. Lower the right arm back down to the floor and reverse the rotation of the upper body to return to the initial position. That’s one repetition.
Perform 15 repetitions, alternating sides.
Day 13: Superman Plank
PETER ARDITO
A. Initiate in a table-top position on the floor with hands stacked directly under shoulders, knees bent and stacked directly under hips, and feet hip-width apart.
B. Lift both knees off the floor and straighten the legs to assume a high plank position on the palms, squeezing the glutes together and engaging the core. Actively push away from the floor and maintain a straight line from head to heels to return to the starting position.
C. Gradually move the left hand one step forward, followed by the right hand. Pause, then bring the right hand and left hand back to the starting position. That’s one repetition.
Perform 10 repetitions.
Day 14: Modified Triceps Push-Up
PETER ARDITO
A. Begin in a modified plank position with hands directly under shoulders and knees on the floor. Rest the tips of the toes on the floor.
B. Activate the core by tucking the tailbone and drawing the navel towards the spine. Stabilize the lats by pulling the shoulders down and away from the ears.
C. While keeping the arms close to the sides, slowly lower the body and stop 3 inches above the floor. Keep the core engaged throughout the movement, ensuring that the body forms a straight line from head to knees.
D. Push away from the floor to return to the starting position.
Perform 15 repetitions.
Push-Up Challenge Week 3
Day 15: Rest
PETER ARDITO
Take a day of rest from this 30-day push-up challenge. (By the way, Peloton instructor Cody Rigsby is a huge advocate for rest days.)
Day 16: Altered Push-Up
PETER ARDITO
A. Commence in an adapted plank position with hands directly beneath shoulders and knees on the floor. Place tips of toes on the floor.
B. Activate core by tucking tailbone and pulling navel towards spine. Stabilize latissimus dorsi muscles by drawing shoulders down and away from ears. Extend elbows outwards to make a 45-degree angle with the body.
C. Gradually lower the body and halt 3 inches above the floor. Keep the core engaged throughout the movement, making sure the body forms a straight line from head to knees.
D. Push away from the floor to return to the initial position.
Perform 20 repetitions.
Day 17: Ambulating Plank
PETER ARDITO
A. Initiate in a table-top position on the floor with hands aligned directly under shoulders, knees bent and positioned directly below hips, and feet at hip-width distance.
B. Elevate both knees off the floor and straighten the legs to assume a high plank position on palms, squeezing the glutes together and engaging the core. Vigorously push away from the floor and maintain a straight line from head to heels to return to the starting position.
C. While keeping the hips squared, lower the right elbow to the floor, then the left elbow, to transition into a forearm plank. Place the right hand under the right shoulder, then the left hand under the left shoulder to return to a high plank. That completes one repetition.
Perform 15 repetitions.
Day 18: Triceps Dip
PETER ARDITO
A. Commence in a seated position on a chair. Position the hands on the edge of the chair under the glutes and directly below the shoulders. Shift the glutes forward off the chair.
B. Slowly lower the body by bending at the elbows until the arms are bent at 90-degree angles. Ensure that the shoulders, elbows, and wrists maintain alignment throughout the movement.
C. Push through the heel of the hand and swiftly extend the arms to return to the starting position. Avoid using the legs to assist and maintain an upright posture.
Perform 2 sets of 15 repetitions.
Day 19: Hand Release Push-Up
PETER ARDITO
A. Begin in a high plank position with hands directly beneath shoulders and legs extended, feet at hip-width distance.
B. Activate the core by tucking the tailbone and pulling the navel towards the spine. Stabilize the latissimus dorsi muscles by drawing the shoulders down and away from the ears. Engage the glutes and quadriceps. Push the elbows outwards so the arms form a 45-degree angle with the body.
C. Gaze downwards to maintain a neutral neck position and slowly descend the body towards the floor.
D. Swiftly raise the hands off the floor, lower them back down, and then push off the floor to return to the initial position. Keep the core activated throughout the movement, ensuring that the body forms a straight line from the head to the knees.
Complete 8 to 10 repetitions.
Day 20: Rest
PETER ARDITO
Take a day off to commemorate your progress during this 30-day push-up challenge.
Push-Up Challenge Week 4
Day 21: Push-Up
PETER ARDITO
A. Begin in a high plank position with the hands directly below the shoulders and legs fully extended, with feet positioned hip-width apart.
B. Engage the core by tucking the tailbone and pulling the navel in towards the spine. Stabilize the lats by drawing the shoulders downwards and away from the ears. Activate the glutes and quads. Extend the elbows outwards, so the arms form a 45-degree angle to the body.
C. Gaze downwards to maintain a neutral neck position and slowly lower the body, stopping 3 inches above the floor. Keep the core engaged throughout the movement, ensuring that the body forms a straight line from the head to the toes.
D. Quickly push back up to return to the initial position.
Complete 15 repetitions.
Day 22: Side Plank with Hip Tap
PETER ARDITO
A. Lie on the left side of the body, with the left elbow resting on the floor in alignment with the left shoulder. Both legs should be extended towards the right side, with the feet stacked, and the right hand placed on the hip.
B. Activate the core, ground through the left elbow and feet, and lift the hips and knees off the floor, maintaining a straight line from the head to the heels.
C. Lower the left hip towards the floor, then raise it back up to the initial position.
Complete 15 repetitions. Switch sides and repeat.
Day 23: High Plank with Rotation
PETER ARDITO
A. Begin in a tabletop position on the floor, with the hands stacked directly under the shoulders, knees bent and stacked directly under the hips, and feet placed hip-width apart.
B. Lift both knees off the floor and straighten the legs to come into a high plank position on the palms, squeezing the glutes together and engaging the core. Actively push away from the floor and maintain a straight line from head to heels to return to the starting position.
C. While keeping the core engaged, drive the right knee towards the left elbow, pause, and then return the right foot back to the floor. Repeat the same movement on the opposite side, driving the left knee towards the right elbow, pausing, and then returning the left foot back to the floor. This completes one repetition.
Complete 15 repetitions.
Day 24: High Plank
PETER ARDITO
A. Begin in a tabletop position on the floor with hands stacked directly under shoulders, knees bent and stacked directly under hips, and feet hip-width apart.
B. Elevate both knees off the floor and straighten legs to come into a high plank position on palms, squeezing buttocks together and engaging core. Actively push away from the floor and maintain a straight line from head to heels.
Remain in this position for 90 seconds.
Day 25: Rest
PETER ARDITO
Take a break from this 30-day push-up challenge and indulge in some rest and relaxation. (In case you missed it, there are seven categories of rest you need in your life.)
Day 26: Push-Up and Side Plank
PETER ARDITO
A. Commence in a high plank position with hands directly underneath shoulders and legs extended, feet hip-width apart.
B. Activate core by tucking tailbone and drawing navel in towards spine. Stabilize the latissimus dorsi muscles by drawing shoulders down and away from ears. Engage glutes and quadriceps. Push elbows out so arms form a 45-degree angle to the body.
C. Maintain a downward gaze to keep the neck in neutral position and gradually descend the body, halting 3 inches above the floor. Ensure that the core remains engaged throughout the movement, creating a straight line from head to toe.
D. Swiftly push back up to return to the initial position.
Complete 15 repetitions.
E. After finishing all the push-up repetitions, lower the left elbow to the floor beneath the shoulder, then raise the right arm out to the side and rotate the body to assume a side plank position. The feet should be stacked and the gaze should be directed towards the right hand. Maintain a straight line from head to heels.
Hold for 30 seconds. Switch sides and repeat.
Day 27: Hand Release Push-Up
PETER ARDITO
A. Start in a high plank position with hands directly underneath shoulders and legs extended, feet hip-width apart.
B. Engage core by tucking tailbone and drawing navel in towards spine. Stabilize the latissimus dorsi muscles by drawing shoulders down and away from ears. Engage glutes and quadriceps.
C. Push elbows out so arms form a 45-degree angle to the body. Maintain a downward gaze to keep the neck in neutral position and slowly lower the body to the floor.
D. Swiftly lift hands off the floor, lower them back down, then push off the floor to return to the starting position. Keep the core engaged throughout the movement, ensuring that the body forms a straight line from head to knees.
Complete 10 repetitions.
Day 28: Triceps Push-Up
PETER ARDITO
A. Commence in an elevated plank posture with hands directly beneath shoulders and legs elongated, feet hip-width apart.
B. Activate the core by tucking the tailbone and pulling the navel inward toward the spine. Stabilize the latissimus dorsi by pulling the shoulders down and away from the ears. Engage the glutes and quadriceps.
C. Maintaining proximity of the arms to the sides, gradually descend the body and come to a halt 3 inches above the floor. Sustain activation of the core throughout the movement, ensuring that the body forms a straight line from the head to the knees.
D. Vigorously propel yourself back up to the initial position.
Perform 10 repetitions.
Push-Up Challenge: The Ultimate Push
Day 29: Rest
PETER ARDITO
Take a day of repose — you have nearly completed this 30-day push-up challenge.
Day 30: Push-Up
PETER ARDITO
A. Commence in an elevated plank posture with hands directly beneath shoulders and legs elongated, feet hip-width apart.
B. Activate the core by tucking the tailbone and pulling the navel inward toward the spine. Stabilize the latissimus dorsi by pulling the shoulders down and away from the ears. Engage the glutes and quadriceps. Propel the elbows outward so that the arms assume a 45-degree angle to the body.
C. Direct your gaze downward to maintain a neutral position of the neck and gradually descend the body, coming to a halt 3 inches above the floor. Sustain activation of the core throughout the movement, ensuring that the body forms a straight line from head to toe.
D. Vigorously propel yourself back up to the initial position.
Perform 20 repetitions.
