0

Your Cart is Empty

Pushup Challenge

October 05, 2014 3 min read

If you want a ripped upper body, there are few better exercises than push-ups. Push-ups don't just hit your chest, but they work your triceps, shoulders, and even your upper back--depending on the variation. The Push-up challenge below is going to get that upper body looking great, and you'll build a lot of functional strength. Definitely a challenge for beginners!

Push-Up Challenge

    Day 1 -                3 Standard Push-ups -                3 Military Push-ups -                2 Diamond Push-ups -                2 Burpees -                1 Dive-Bomber Push-up   Day 2 -                6 Standard Push-ups -                6 Military Push-ups -                4 Diamond Push-ups -                4 Burpees -                2 Dive-Bomber Push-up   Day 3 -                9 Standard Push-ups -                9 Military Push-ups -                6 Diamond Push-ups -                6 Burpees -                3 Dive-Bomber Push-up   Day 4 -                12 Standard Push-ups -                12 Military Push-ups -                9 Diamond Push-ups -                9 Burpees -                4 Dive-Bomber Push-up   Day 5 -                15 Standard Push-ups -                15 Military Push-ups -                12 Diamond Push-ups -                12 Burpees -                5 Dive-Bomber Push-up   Day 6 -                20 Standard Push-ups -                15 Military Push-ups -                12 Diamond Push-ups -                12 Burpees -                5 Dive-Bomber Push-up   Day 7 -                20 Standard Push-ups -                20 Military Push-ups -                12 Diamond Push-ups -                12 Burpees -                5 Dive-Bomber Push-up   Day 8 -                20 Standard Push-ups -                20 Military Push-ups -                15 Diamond Push-ups -                12 Burpees -                5 Dive-Bomber Push-up   Day 9 -                20 Standard Push-ups -                20 Military Push-ups -                15 Diamond Push-ups -                15 Burpees -                5 Dive-Bomber Push-up   Day 10 -                20 Standard Push-ups -                20 Military Push-ups -                15 Diamond Push-ups -                15 Burpees -                6 Dive-Bomber Push-up   Day 11 -                20 Standard Push-ups -                20 Military Push-ups -                15 Diamond Push-ups -                15 Burpees -                7 Dive-Bomber Push-up   Day 12 -                20 Standard Push-ups -                20 Military Push-ups -                15 Diamond Push-ups -                15 Burpees -                8 Dive-Bomber Push-up   Day 13 -                22 Standard Push-ups -                20 Military Push-ups -                15 Diamond Push-ups -                15 Burpees -                8 Dive-Bomber Push-up   Day 14 -                22 Standard Push-ups -                22 Military Push-ups -                15 Diamond Push-ups -                15 Burpees -                8 Dive-Bomber Push-up   Day 15 -                22 Standard Push-ups -                22 Military Push-ups -                18 Diamond Push-ups -                15 Burpees -                8 Dive-Bomber Push-up   Day 16 -                22 Standard Push-ups -                22 Military Push-ups -                18 Diamond Push-ups -                18 Burpees -                8 Dive-Bomber Push-up   Day 17 -                22 Standard Push-ups -                22 Military Push-ups -                18 Diamond Push-ups -                20 Burpees -                8 Dive-Bomber Push-up   Day 18 -                22 Standard Push-ups -                22 Military Push-ups -                20 Diamond Push-ups -                20 Burpees -                8 Dive-Bomber Push-up   Day 19 -                22 Standard Push-ups -                22 Military Push-ups -                20 Diamond Push-ups -                20 Burpees -                10 Dive-Bomber Push-up   Day 20 -                25 Standard Push-ups -                22 Military Push-ups -                20 Diamond Push-ups -                20 Burpees -                10 Dive-Bomber Push-up   Day 21 -                25 Standard Push-ups -                25 Military Push-ups -                20 Diamond Push-ups -                20 Burpees -                10 Dive-Bomber Push-up   Day 22 -                25 Standard Push-ups -                25 Military Push-ups -                22 Diamond Push-ups -                20 Burpees -                10 Dive-Bomber Push-up   Day 23 -                25 Standard Push-ups -                25 Military Push-ups -                22 Diamond Push-ups -                22 Burpees -                10 Dive-Bomber Push-up   Day 24 -                25 Standard Push-ups -                25 Military Push-ups -                25 Diamond Push-ups -                22 Burpees -                10 Dive-Bomber Push-up   Day 25 -                25 Standard Push-ups -                25 Military Push-ups -                25 Diamond Push-ups -                25 Burpees -                10 Dive-Bomber Push-up   Day 26 -                30 Standard Push-ups -                25 Military Push-ups -                25 Diamond Push-ups -                25 Burpees -                10 Dive-Bomber Push-up   Day 27 -                30 Standard Push-ups -                30 Military Push-ups -                25 Diamond Push-ups -                25 Burpees -                10 Dive-Bomber Push-up   Day 28 -                30 Standard Push-ups -                30 Military Push-ups -                25 Diamond Push-ups -                25 Burpees -                12 Dive-Bomber Push-up   Day 29 -                30 Standard Push-ups -                30 Military Push-ups -                25 Diamond Push-ups -                25 Burpees -                15 Dive-Bomber Push-up   Day 30 -                30 Standard Push-ups -                30 Military Push-ups -                25 Diamond Push-ups -                30 Burpees -                15 Dive-Bomber Push-up   Microsoft Word - Document2   You should have no problem hitting the first few days all in one sitting, but by the time you reach the end of the week, you'll need to break the push-ups into various workouts throughout the day. Don't worry if it takes you all day to do it, but keep up the work! Important: Maintain the proper form for your push-up, including:
  • Tight core
  • Head relaxed
  • Neck and back aligned
  • Elbows tucked in tight
By Day 30, you're going to have a RIPPED upper body!

Leave a comment


Also in BodyRock Store Blog

Image of Bodyrock blog article - What Happens To Your Butt When You Sit All Day?
What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read 1 Comment

Do you think your booty looks a little flat? This might be why!
Read More
Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More
Shipping & Delivery

Due to COVID-19, shipping systems the world over are experiencing abnormal delays. There is an enormous demand on postal and delivery services as online shopping has skyrocketed, due to store closures and stay-at-home mandates. This is an unprecedented situation, and we are working around the clock to fulfill your orders as quickly as possible. To be clear, we are filling orders in 2-3 days, and we are shipping immediately after that. Once shipped, our shipping partner, UPS, will get your order out to you as quickly as possible. Thanks for your support and understanding.

Are you in Canada? Specifically, are you outside of a metropolitan centre? We need to alert you to a disruption in shipping due to COVID-19. Our preferred shipping provider, UPS, has informed us that they cannot guarantee express shipping for many locations. We have also seen that packages delivered to Toronto, Ottawa, Vancouver, etc, are not waylaid, but packages delivered to areas just outside of these cities are being held in transit for days or even weeks. UPS has discontinued their guarantee of 1-4 day delivery, which you can read more about here. Therefore, we can guarantee early fulfillment but not early delivery of our goods from our warehouse to your door at this time.

 

We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping with our partners at UPS. Once your order is received and processed, it typically takes 2-4 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.

We ship within Canada and the United States via UPS with Standard & Expedited shipping (whichever is faster)

For locations outside of the US and Canada, we ship using FedEx International (EUROPE and Other Nations), which is usually in transit for 7-10 business days, depending on location.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Delays caused due to custom withholds are not included in these estimated delivery times.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.

Clothing

All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.