EN Push-up Challenge: 4 Weeks to 50 Pushups
Hi Team, the Jump Squat challenge is over and now its on to the next challenge on our calendar. Announcing the........
EN Push-Up Challenge: 4 Weeks to 50 Push-Ups
If being able to do 50 push-ups is on your fitness bucket list, it's time to make it happen. Here's a plan to build your upper body and core strength so by the end of the 30 days, you'll be able to bust out 50 push-ups.
This challenge involves five push-up variations, to help prevent boredom and overuse injuries. If a standard pushup is your thang, than all is good. Here are instructions for the five different variations, followed by a 30-day plan to get you all the way to 50.
The Variations (see HERE for pics)
Number 1: Basic Push-Up
Number 2: One-Legged Push-Up (Left Leg)
Number 3: One-Legged Push-Up (Right Leg)
Number 4: T Push-Up (Note: Doing a T push-up on both sides counts as one rep.)
Number 5: Diamond Push-Up
If the above are too difficult, try separating your hands a couple inches or widening your feet slightly. Still too hard? Then lower the knees to the ground.
The Plan (courtesy of www.fitsugar.com)
You are now armed with the 5 different pushups, so what’s next????
Instead of rolling out 50 regular push-ups in a row, we are giving you a plan to work up to doing 10 reps of each. This plan gives your upper body a day of rest every two days, but feel free to strength train other areas of the body on those rest days.
If you're new to the push-up scene, it's OK to perform these push-ups with your knees resting on the floor if straight legs is too difficult. BUT keep in mind that unless you practice doing push-ups on your toes with your legs straight, you'll never be able to do them. So do as many reps as you can with proper form with your knees lifted, and lower them when your arms start to fatigue.
It's also OK to rest your arms if you need to (in Child's Pose or Seated Heart Opener ), but as the plan progresses and you build strength and endurance, spend less time on your knees and resting, and more time rocking these push-up variations.
The Plan
Sign up for the challenge and record your progress here
Pictures and videos are welcome. Good luck everyone.
|
Day of Month |
Exercise |
Total Push-Ups |
|
Day 1 |
1 rep of each |
5 |
|
Day 2 |
1 rep of each, repeat 2x |
10 |
|
Day 3 |
Rest |
0 |
|
Day 4 |
2 reps of each |
10 |
|
Day 5 |
1 rep of each, repeat 3x |
15 |
|
Day 6 |
Rest |
0 |
|
Day 7 |
2 reps of each, repeat 2x |
20 |
|
Day 8 |
3 reps of each |
15 |
|
Day 9 |
Rest |
0 |
|
Day 10 |
2 reps of each, repeat 3x |
30 |
|
Day 11 |
4 reps of each |
20 |
|
Day 12 |
Rest |
0 |
|
Day 13 |
3 reps of each, repeat 2x |
30 |
|
Day 14 |
4 reps of each |
20 |
|
Day 15 |
Rest |
0 |
|
Day 16 |
5 reps of each |
25 |
|
Day 17 |
6 reps of each |
30 |
|
Day 18 |
Rest |
0 |
|
Day 19 |
4 reps of each, repeat 2x |
40 |
|
Day 20 |
6 reps of each |
30 |
|
Day 21 |
Rest |
0 |
|
Day 22 |
7 reps of each |
35 |
|
Day 23 |
8 reps of each |
40 |
|
Day 24 |
Rest |
0 |
|
Day 25 |
8 reps of each |
40 |
|
Day 26 |
9 reps of each |
45 |
|
Day 27 |
Rest |
0 |
|
Day 28 |
9 reps of each |
45 |
|
Day 29 |
5 reps of each, repeat 2x |
50 |
|
Day 30 |
10 reps of each |
50 |
Comments
EDIT:::::
http://www.fitsugar.com/30-Day-Push...e-30974208
:::::EDIT::::::
[removed the offensive and inappropriate link to XXX rated "push-up" website]
LOL!
I'm in.
sweet, lets get big!!
Just curious how many was considered good. Now we all know. I am bragging just did 35 and I am 56 and just had sinus surgery Tuesday!
Amount
On average, a 40-year-old man should be able to do 27 pushups, according to the New York Times. A 60-year-old man should be able to do 17. The Canadian Physical Activity, Fitness and Lifestyle Approach says performing 36 pushups is considered excellent fitness for a 20- to 29-year-old man. That number drops to 30 for 30- to 39-year-olds and 25 for 40- to 49-year-olds. If you are in your 50s, the number is 21, and it is 18 if you are between 60 and 69. Minimum requirements range from 17 for a man in his 20s to five for a man in his 60s.
U.S. Military Requirements
Pushups are measured as a part of the physical fitness test for every branch of the military, except the Marine Corps. The Air Force requires at least 45 pushups in one minute to graduate from basic training. You earn the highest standard with 75 pushups. The Navy minimum requirements are similar with 42 pushups for 17- to 19-year-olds. That drops to 31 for 30- to 34-year-olds. The Coast Guard requires males under 30 to do at least 29 pushups in one minute, and the Army requires approximately 40 for the same age group.
Read more: http://www.livestrong.com/article/3...z2jQ6OfyBz
Why not...I'm in too! Just need to do day1 and 2 today.
Holy smokes...that diamond pushup is hard....just doing two makes my triceps go into some sort of weird spasm thing
I can see that this little challenge is going to be harder than I thought at first blush.
Ahhhh! I missed that. Crap. That's even worse!
I am in!
Over achieved today, and like others, I can't help but counting the left and right "T" pushups as two!
What is the other push-up challenge? Sorry for being a dunce and not finding a link to it (more curious than anything else, signing up for this one, to start when I get home tonight!).
Diamond = Ouch!
which Tab on the spreadsheet? assuming - ENPushup #1 Challenge 2013
what day on the sheet is today?