You are here

The 30-Day Push-Up Challenge for Seriously Sculpted Arms

Holly Rilinger, Nike Master Trainer, creative director at Cyc Fitness, and creator of the BeachFiIT exercise program put together the ultimate 30-day push-up challenge that slowly increases reps and provides complementary moves to build your triceps and core strength. Just give us one month, and we'll give you the tools you need to master the mat and reveal your most sculpted upper body yet.

Follow along with Holly as she demos each exercise in the slides that follow, and don't forget to add some "pull" exercises (like rows and pull-ups) throughout the month. "Any balanced full body workout should work opposing muscle groups," she says. If any of the push-ups are too hard, feel free to take to your knees for an easier modification. 

Your 30-Day Push Up Challenge

Day 1

View All

Photo: Peter Ardito

Day 1: Modified Push-Ups

  • Kneel on floor.
  • Keeping core tight and hands slightly wider than shoulder-width apart, lower your body to the floor so your chest grazes the ground.
  • Push back up to start.
  • Do 15 reps.

Day 2

View All

Photo: Peter Ardito

Day 2: Elbow Plank

  • Hold an elbow plank for 1 minute, keeping your body straight from shoulders to toes.

Day 3

View All

Photo: Peter Ardito

Day 3: Modified with 3 to 1

  • Start in modified push-up position.
  • Lower yourself to the floor slowly, counting to 3.
  • Push up to starting position in one second.
  • Do 15 reps.

Day 4

View All

Photo: Peter Ardito

Day 4: Shoulder Tap High Plank

  • Start in high plank position, wrists under your shoulders.
  • Tap each hand to its opposite shoulder for 1 minute.

Day 5

View All

Photo: Peter Ardito

Day 5: Rest

Take a rest day!

Day 6

View All

Photo: Peter Ardito

Day 6: Shoulder Tap Modified

  • Complete a modified push-up
  • Tap each hand to its opposite shoulder.
  • Do 15 reps.

Day 7

View All

Photo: Peter Ardito

Day 7: Side Plank

  • Start in basic high plank.
  • Walk your right hand to the midline of your body and roll onto the outside edge of your right foot.
  • Stack your feet, drive your hips to the ceiling, and extend your left arm to the ceiling.
  • Hold for 30 seconds.
  • Repeat on other side.

Day 8

View All

Photo: Peter Ardito

Day 8: Triceps Dips

  • Start in tabletop position, hands on the edge of a chair, fingers facing your body.
  • Slowly bend your elbows at least 90 degrees.
  • Pause, then straighten your arms back to starting position.
  • Do 15 reps.

Day 9

View All

Photo: Peter Ardito

Day 9: Push-Ups

  • Keeping core tight and hands slightly wider than shoulder-width apart, lower your body to the floor so your chest grazes the ground.
  • Push back up to high plank position.
  • Do 10 reps.

Day 10

View All

Photo: Peter Ardito

Day 10: Rest

Take a rest day!

Day 11

View All

Photo: Peter Ardito

Day 11: Modified Plyo Push-Ups

  • Start in modified push-up position.
  • Lower your body to the floor.
  • Lift your hands off the ground as you push up, creating a jumping motion.
  • Do 10 reps.

Day 12

View All

Photo: Peter Ardito

Day 12: Push-Ups with Alternating Side Planks

  • Perform a standard push-up, transitioning to a side plank between each one, alternating sides.
  • Do 15 push-ups, alternating side planks after each one.

Day 13

View All

Photo: Peter Ardito

Day 13: Superman Plank

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

Day 14

View All

Photo: Peter Ardito

Day 14: Modified Triceps Push-Ups

  • Perform a modified push-up but with hands closer to your body.
  • Do 15 reps.

Day 15

View All

Photo: Peter Ardito

Day 15: Rest

Take a rest day!

Day 16

View All

Photo: Peter Ardito

Day 16: Modified Push-Ups

  • Kneel on floor.
  • Keeping core tight and hands slightly wider than shoulder-width apart, lower your body to the floor so your chest grazes the ground.
  • Push back up to start.
  • Do 20 reps.

Day 17

View All

Photo: Peter Ardito

Day 17: Walking Plank

  • Start in elbow plank position.
  • Place your right hand under your right shoulder, then left hand under your left shoulder, then proceed to lower back down to your right elbow, then your left elbow.
  • Do 15 reps.

Day 18

View All

Photo: Peter Ardito

Day 18: Triceps Dips

  • Start in tabletop position, hands on the edge of a chair, fingers facing your body.
  • Slowly bend your elbows at least 90 degrees.
  • Pause, then straighten your arms back to starting position.
  • Do 2 sets of 15 reps.

Day 19

View All

Photo: Peter Ardito

Day 19: Hand Release Push-Ups

  • Start in standard push-up position.
  • Lower your body to touch the ground, lifting your hands up at the bottom.
  • Push back up to start.
  • Do 8 to 10 reps.

Day 20

View All

Photo: Peter Ardito

Day 20: Rest

Take a rest day!

Day 21

View All

Photo: Peter Ardito

Day 21: Push-Ups

  • Keeping core tight and hands slightly wider than shoulder-width apart, lower your body to the floor so your chest grazes the ground.
  • Push back up to high plank position.
  • Do 15 reps.

Day 22

View All

Photo: Peter Ardito

Day 22: Side Plank Hip Taps

  • Assume low plank position and transition into a right side plank.
  • Drive your hips toward the ceiling, then dip your right hip toward the floor, then back to the start position.
  • Do 15 reps on each side.

Day 23

View All

Photo: Peter Ardito

Day 23: Push-Ups with Rotations

  • Start in high plank position.
  • Bring your right knee to your left elbow, hold, then return.
  • Bring your left knee to your right elbow, hold, then return.
  • Do 15 reps.

Day 24

View All

Photo: Peter Ardito

Day 24: Plank

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

Day 25

View All

Photo: Peter Ardito

Day 25: Rest

Take a rest day!

Day 26

View All

Photo: Peter Ardito

Day 26: Push-Ups and Side Planks

  • Perform 15 standard push-ups.
  • Hold a side plank for 30 seconds on each side.

Day 27

View All

Photo: Peter Ardito

Day 27: Hand Release Push-Ups

  • Start in standard push-up position.
  • Lower your body to touch the ground, lifting your hands up at the bottom.
  • Push back up to start.
  • Do 10 reps.

Day 28

View All

Photo: Peter Ardito

Day 28: Triceps Push-Ups

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

Day 29

View All

Photo: Peter Ardito

Day 29: Rest

Take a rest day!

Day 30

View All

Photo: Peter Ardito

Day 30: Push-Ups

  • Keeping core tight and hands slightly wider than shoulder-width apart, lower your body to the floor so your chest grazes the ground.
  • Push back up to high plank position.
  • Do 20 reps.

Comments

Add a comment