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

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If you are seriously concern about your triceps and core strength, you’ll find the solution in this article. Follow the ultimate 30-day push-up challenge created by Holly Rilinger, Nike Master Trainer, creative director at Cyc Fitness, and creator of the BeachFiIT exercise program. She put together exercises that slowly increases reps and provides complementary moves to build your triceps and core strength. The program lasts and you can add some “pull” exercises (like rows and pull-ups) throughout the month.

YOUR 30-DAY PUSH-UP CHALLENGE

1st DAY

Modified Push-Ups

–           Start Kneeling on the floor.

–           Lower your body to the floor, bringing the chest close to the floor, as your core is tight and hands slightly wider than shoulder-width apart,

–           Push back up to starting position to complete one rep.

Perform 15 reps.

2nd DAY

Elbow Plank

–           Holding an elbow plank for 60 seconds, keep your body straight from toes to shoulders.

3rd DAY

Modified with 3 to 1

–           Start in modified push-up position on your knees.

–           Lower yourself to the floor slowly, counting to 3.

–           Push up to starting position in one second to complete one rep.

Perform 15 reps.

4th DAY

Shoulder Tap High Plank

–           Begin in high plank position.

–           Tap each hand to its opposite shoulder for 60 seconds

5th DAY

–           Take a rest day!

6th DAY

Shoulder Tap Modified

–           Start in a modified push-up and complete it

–           Alternate tapping each hand to its opposite shoulder.

Perform 15 reps.

7th DAY

Side Plank

–           Begin in basic high plank.

–           Walk your left hand to the midline of your body and roll onto the outside edge of your left foot.

–           Driving your hips to the ceiling extend your right arm to the ceiling.

Hold this position for 30 seconds.

Repeat on another side.

8th DAY

Triceps Dips

–           Begin in a tabletop position with your hands on the edge of a chair.

–           Bending your elbows at least 90 degrees, lower your butt close to the floor.

–           Hold a while, then straighten your arms back to starting position to complete one rep.

Perform 15 reps.

9th DAY

Push-Ups

–           While your core is tight and hands slightly wider than shoulder-width apart, lower your body to the floor

–           Push back up to starting position to complete one rep

Perform10 reps.

10th DAY

–           Take a rest day!

11th DAY

Modified Plyo Push-Ups

–           Begin in modified push-up position.

–           Lower your body to the floor.

–           Pushing up, lift your hands off the floor, creating a jumping motion.

Perform 10 reps.

12th DAY

Push-Ups with Alternating Side Planks

–           Do first a standard push-up, then make a transition to a side plank,

–           Perform 15 push-ups, alternating side planks after each one.

13th DAY

Superman Plank

–           Begin in a high plank position.

–           Walk each hand out in front of you,

–           Return to starting position to complete one rep.

Perform 10 reps.

14th DAY

Modified Triceps Push-Ups

–           Perform a modified push-up keeping hands closer to your body.

Perform 15 reps.

15th DAY

–           Take a rest day!

16th DAY

Modified Push-Ups

–           The same as 1st Day

Perform 20 reps.

17th DAY

Walking Plank

–           Begin in elbow plank position.

–           Place your left hand under your left shoulder, then right hand under your right shoulder,

–           Proceed to lower back down to your left elbow, then your right elbow to complete one rep.

Perform 15 reps.

18th DAY

Triceps Dips

–           The same as 8th Day

Perform 2 sets of 15 reps.

19th DAY

Hand Release Push-Ups

–           Begin in standard push-up position.

–           Lowering your body, touch the ground, then lift your hands up at the bottom.

–           Pushing back up to start, complete one rep.

Perform 8 to 10 reps.

20th DAY

–           Take a rest day!

21st DAY

Push-Ups

–           The same as 9th day

Perform 15 reps.

22nd DAY

Side Plank Hip Taps

–           Adopt low plank position and transition into a left side plank on your left elbow.

–           Alternate driving your hips toward the ceiling and dipping toward the floor, then back to the start position to complete one rep.

Perform 15 reps on each side.

23rd DAY

Push-Ups with Rotations

–           Begin in high plank position.

–           Bringing your right knee to your left elbow, hold a while, then return.

–           Bringing your left knee to your right elbow, hold a while, then return to complete one rep.

Perform 15 reps.

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 24th DAY

Plank

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

25th DAY

–           Take a rest day!

26th DAY

Push-Ups and Side Planks

–           Perform first 15 standard push-ups.

–           Then hold a side plank for 30 seconds on each side.

27th DAY

Hand Release Push-Ups

–           The same as 19Th Day

Perform 10 reps.

28th DAY

Triceps Push-Ups

–           A modified push-up, with hands closer to your body.

Perform 10 reps.

29th DAY

–           Take a rest day!

30th DAY

Push-Ups

–           The same as 9th and 21st Day

Perform 20 reps.

Source, Original Article : www.shape.com

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