قالب وردپرس درنا توس
Home / Fitness Tips / The 30-Day Push Up Challenge for Seriously Shaped Arms

The 30-Day Push Up Challenge for Seriously Shaped Arms



Holly Rilinger, Nike Master Trainer, creative director of Cyc Fitness and creator of the BeachFiIT exercise program, created the ultimate 30-day push-up challenge that slowly increases repetitions and complementary steps to building your triceps and nuclear power offers. Just give us a month and we'll give you the tools you need to master the mat and reveal your best-formed torso.

Follow Holly as she demonstrates each exercise in the slides below, and put on her. Do not forget to add some "pull" exercises (like rows and pull-ups) during the push-up challenge month. "Any well-balanced body workout should train opposing muscle groups," she says. If one of the pushups is too hard, you can take it to your knees for easier change.

Wait! Before we start, learn how to make a push-up of perfect shape.

Your 30-Day Push-Up Challenge

Photo: Peter Ardito

Day 1: Modified pushups

  • Kneel on the floor.
  • Hold the core firmly and hands slightly wider than shoulder width apart. Lower your body to the ground so that your chest brushes the ground.
  • Press up to start.
  • Do 15 reps.

Nailed it! Share now

Photo: Peter Ardito

Day 2: Elbow board

Nail it! Share Now

Photo: Peter Ardito

Day 3: Changed to 3 to 1

  • Start in a modified push-up position.
  • Slowly sink to the bottom and count to 3.
  • Push up in one second to the starting position.
  • Perform 15 repetitions.

Nailed! Share Now

Photo: Peter Ardito

Day 4: Palpation of the high plank

  • Start in the high plank position with your wrists under your shoulders.
  • Tap the opposite shoulder with each hand for 1 minute.

Done! Share now

Photo: Peter Ardito

Day 5: Break

Nailed! Share Now

Photo: Peter Ardito

Day 6: Shoulder Tap Modified

  • Perform a Modified Push-Up
  • Touch the opposite shoulder with each hand.
  • Make 15 repetitions.

Nailed! Share Now

Photo: Peter Ardito

Day 7: Side Plank

  • Start in Basic High Plank.
  • Move your right hand to the centerline of your body and roll over to the outer edge of your right foot.
  • Stack your feet, hips to the ceiling, and stretch your left arm to the ceiling.
  • Press and hold for 30 seconds.
  • Repeat on the other side.

Nailed! Share Now

Photo: Peter Ardito

Day 8: Triceps Dips

Nailed! Share Now

Photo: Peter Ardito

Day 9: Pushups

  • Hold the core and your hands slightly wider than shoulder width apart and lower your body to the floor so that your chest brushes the ground.
  • Push back into the high plank position.
  • Perform 10 repetitions.

Nailed! Share now

Photo: Peter Ardito

Day 10: Break

Take a rest day! Combine this push-up challenge with these 10 stretches before bed to combat pain and better to doze.

Nailed! Share Now

Photo: Peter Ardito

Day 11: Modified Plyo push-ups

  • Start in a modified push-up position.
  • Let your body sink to the ground.
  • Lift your hands off the ground Pressing up will create a jumping motion.
  • Do 10 repetitions.

Nailed! Share Now

Photo: Peter Ardito

Day 12: Pushups with Alternate Side Boards

  • Perform a standard push-up and switch between the two side boards to a side board.
  • Press 15 times -up, alternating side boards after each.

Nailed It! Share Now

Photo: Peter Ardito

Day 13: Superman plank

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

Nailed it! Share Now

Photo: Peter Ardito

Day 14: Modified Push Up Triceps

  • Perform a modified push up with hands closer to your body.
  • Perform 15 repetitions. (Looking for a streamlined triceps? Combine this push-up challenge with these five moves for amazing upper arms.)

Nailed It! Share Now

Photo: Peter Ardito

Day 15: Break

Take a rest day off the push-up challenge!

Nailed! Share Now

Photo: Peter Ardito

Day 16: Modified pushups

  • Kneel on the floor.
  • Hold the core firmly and hands slightly wider than shoulder width apart and lower your body to the ground chest brushing the floor.
  • Press up to start.
  • Perform 20 repetitions.

Nailed! Share Now

Photo: Peter Ardito

Day 17: Walking plank

  • Start in elbow plank position.
  • Place your right hand under your right shoulder, then place your left hand under your left shoulder and continue to lower. Go back to your right elbow and then to your left elbow.
  • Make 15 repetitions.

Nailed! Share now

Photo: Peter Ardito

Day 18: Triceps Dips

Nailed! Share Now

Photo: Peter Ardito

Day 19: Push-Ups with Hand Release

  • Start in the default push-up position.
  • Lower your body to touch the ground and raise your hands below.
  • Press up to start.
  • Perform 8 to 10 repetitions.

Nailed! Share Now

Photo: Peter Ardito

Day 20: Break

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

Nailed! Share Now

Photo: Peter Ardito

Day 21: Pushups

  • Hold the core and your hands slightly wider than shoulder width apart and lower your body to the floor so that your chest brushes the ground.
  • Press back to the high position.
  • Perform 15 repetitions.

Nailed! Share Now

Photo: Peter Ardito

Day 22: Lateral plumbing taps

  • Take a low plank position and walk across the floor into a right plank hip, then back to the starting position.
  • Make 15 repetitions on each side.

Nailed! Share Now

Photo: Peter Ardito

Day 23: Pushups with Twists

  • Start in the high plank position.
  • Bring your right knee to your left elbow, hold it and return.
  • Bring It Hold your left knee at your right elbow, and then return.
  • Make 15 repetitions. (Do you feel ambitious? Try these four weird exercises to really burn your core after you've rocked this day's push-up challenge!)

Nailed It! Share Now

Photo: Peter Ardito

Day 24: Plank

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

Nailed! Share now

Photo: Peter Ardito

Day 25: Break

Nailed! Share Now

Photo: Peter Ardito

Day 26: Pushups and Sideboards

  • Perform 15 standard pushups.
  • Hold a sideboard on each side for 30 seconds.

Nail it! Share Now

Photo: Peter Ardito

Day 27: Push-Ups with Hand Release

  • Start in the default push-up position.
  • Lower your body to touch the ground and raise your hands below.
  • Press up to start.
  • Perform 10 repetitions.

Nailed! Share Now

Photo: Peter Ardito

Day 28: Triceps Pushups

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

Nailed! Share Now

Photo: Peter Ardito

Day 29: Break

Take a rest day – you've almost made it to the push-up challenge!

Nailed! Share Now

Photo: Peter Ardito

Day 30: Pushups

  • Hold the core and hands slightly wider than shoulder width apart and lower your body to the floor so that your chest brushes the ground.
  • Press back to the high position.
  • Perform 20 repetitions.

Nailed! Share now


Source link