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

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
Fast, 2 Day Shipping.
We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA via 2 day expedited shipping with our partners at FEDEX. Once your order is received and processed, it’s just 2 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 FedEx with expedited 2-Day shipping.

For locations outside of the US and Canada, we ship using FedEx International, which is usually in transit for 5-7 business days, depending on location.

We ship all of our physical products with FedEx, from our warehouse location in Kingston, Ontario, Canada. Signatures are required on all orders.

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.