For the month of October, I have created a blank workout calendar for you to plan and record your fitness activity, as well as a Push-Up Challenge Calendar. If you haven’t decied what to be for Halloween, how about a body builder? By the time Halloween rolls around, you will not only be wearing the bodysuit, but you will also be able to play the part! At the end of this month’s workout challenge, you will be able to do 3 full push-ups on your toes! The challenge below is for beginners, but if you can already do a push-up then keep reading for more challenges:
Beginner Push-Up Progression
Why push-ups? Push-ups are like the squat for the upper body. They work all of the major upper body muscle groups, you can do them anywhere, and they are very effective for building strength and burning calories. Herschel Walker, a famous University of Georgia and professional football player, primarily did 3500 sit-ups and 1500 push-ups per day for his training! I don’t expect you to be able to do 1500 push-ups, but if you can do 1 push-up on your toes at the end of this month then I would be so happy!
Refer to this push-up progression calendar, and do your push-ups every other day (or in accordance with your “arms” workout days). Do as many as you can until you reach muscle fatigue and move on to the next week’s step. If you can complete 15 repetitions without tiring, and then go ahead move on to the next step.
- Add 2 Push-Ups per week
Mark Sisson from Mark’s Daily Apple demonstrates all four pushup movements as a part of the Primal Blueprint Fitness program.
More Intense Push-Up Challenges
Record Your Workout
If you aren’t sure how to build your workout program, read this post. Planning out your workouts for October (National Candy Month) helps to motivate you to actually get out there and do them! Make sure to add variety and do workouts that you really enjoy. If you are stuck in a rut and need some ideas, you can see one of my legs, abs, cardio, or workouts in the park! If you don’t want to do this push-up challenge, try and test your own fitness once per month to make sure you are on top of your game and progressing instead of degressing during the upcoming holiday seasons.