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Looking to build strength throughout your upper body without any gym equipment? Or do you just want more defined arms?
To help you reach your goals with just your body weight, we consulted with the pros and created this 30-day push-up challenge. Over the course of the month, you’ll slowly increase your reps and perform complementary movements that help build triceps and core strength.
While this 30-day push-up challenge will help you strengthen your entire upper body, don’t forget to add some “pull” exercises (like rows and push-ups) to your gym routine throughout the month. Since any balanced full-body workout must work opposing muscle groups.
HOW TO COMPLETE THE FLEXION CHALLENGE FOR MORE DEFINED ARMS
Ready to get started? Scroll down to the Day 1 of the training plan do the exercise. Every day, come back to complete the suggested exercise. If any of the pushups seem a little too difficult for you, feel free to get down on your knees or try another modification.
DAY 1
KNEE FLEXION
A. Start in a modified plank position with your hands directly under your shoulders and your knees on the floor.
B. Engage your abdomen by tucking your tailbone and pulling your navel toward your spine. Lock your lats by pulling your shoulders down and away from your ears. Push your elbows out so your arms form a 45-degree angle to your body.
C. Slowly lower body to 10cm above floor. Keep your abs engaged throughout the movement, ensuring your body forms a straight line from head to knees.
D. Push off the floor to return to starting position.
Do 15 repetitions.
DAY 2
PLANK ON ELBOW
A. Start in a tabletop position on the floor with your hands directly under your shoulders, knees bent and directly under your hips, and feet hip-width apart. Lower one forearm at a time to the floor, elbows in line with shoulders. Plant your palms firmly on the ground or clench your fists gently.
B. Lift both knees off the floor and straighten your legs to get into a forearm plank position, squeezing your glutes and abs. Actively push yourself away from the floor and maintain a straight line from head to heels.
Hold for 1 minute.
DAY 3
SLOW KNEE FLEXION
A. Start in a plank position on your knees with your hands directly under your shoulders and your knees on the floor.
B. Engage your abdomen by tucking your tailbone and pulling your navel toward your spine. Lock your lats by pulling your shoulders down and away from your ears. Push your elbows out so your arms form a 45-degree angle to your body.
C. Slowly lower body, counting to three, to stop 10cm above floor. Keep your abs engaged throughout the movement, ensuring your body forms a straight line from head to knees.
D. Step away from the floor to return to the starting position in one second.
Do 15 repetitions.
DAY 4
HIGH PLANK WITH SHOULDER TOUCH
A. Start in a tabletop position on the floor with your hands directly under your shoulders, knees bent and directly under your hips, and feet hip-width apart.
B. Lift both knees off the floor and straighten your legs to come to a high plank position on your palms, squeezing your glutes and abs. Actively push yourself away from the floor and maintain a straight line from head to heels.
C. Keeping left hand planted on floor and core engaged, lift right hand and quickly tap left shoulder, then lower back to floor. Repeat on the opposite side.
Keep alternating for 1 minute.
DAY 5
REST
Take a day off from this 30-day push-up challenge – you deserve it.
6TH
FLEXION ON THE KNEES WITH TOUCH ON THE SHOULDER
A. Start in a modified plank position with your hands directly under your shoulders and your knees on the floor. Rest your toes on the floor.
B. Engage your core by tucking your tailbone and pulling your navel toward your spine. Lock your lats by pulling your shoulders down and away from your ears. Push your elbows out so your arms form a 45-degree angle to your body.
C. Slowly lower body to 3 inches above floor. Keep your core engaged throughout the movement, ensuring your body forms a straight line from head to knees.
D. Push off the floor to return to starting position.
E. Keeping left hand planted on floor and core engaged, lift right hand and rapidly tap left shoulder,
then lower it back to the ground. Repeat on the opposite side. That’s a representative.
Do 15 repetitions.
DAY 7
SIDE PLANK
A. Lie on left side of body, left elbow resting on floor in line with left shoulder, both legs extended out to right side, feet stacked.
B. Engage core, brace left elbow and feet and lift hips and knees off floor, maintain a straight line from head to heels.
Hold for 30 seconds. Switch sides. Repeat.
DAY 8
TRICEPS DIP
A. Start by sitting in a chair. Place your hands on the edge of the chair under your glutes and directly under your shoulders. Move your glutes to the front of the chair.
B. Slowly lower body by bending elbow until arms are bent at 90 degree angles. Make sure your shoulders, elbows and wrists remain in line with each other at all times.
C. Push into your palm and quickly extend your arms to return to the starting position. Avoid using your legs to help and maintain an upright position.
Do 15 repetitions.
DAY 9
PUSH UPS
A. Start in a high plank position with your hands directly under your shoulders and legs extended, feet hip-width apart.
B. Engage your abdomen by tucking your tailbone and pulling your navel toward your spine. Lock your lats by pulling your shoulders down and away from your ears. Contract glutes and quadriceps. Push your elbows out so your arms form a 45-degree angle to your body.
C. Look down to keep your neck neutral and slowly lower your body, stopping 10 cm above the floor. Keep your core tight throughout the movement, ensuring your body forms a straight line from head to toe.
D. Quickly push back to starting position.
Do 10 repetitions.
10TH DAY
REST
Take a break from this 30-day push-up challenge and allow your body to rest and recover.
DAY 11
FLEXION ON THE KNEES WITH JUMPING
A. Start in a plank position on your knees with your hands directly under your shoulders and your knees on the floor. Rest your toes on the floor.
B. Engage your abdomen by tucking your tailbone and pulling your navel toward your spine. Lock your lats by pulling your shoulders down and away from your ears. Push your elbows out so your arms form a 45-degree angle to your body.
C. Slowly lower body to 10cm above floor. Keep your core tight throughout the movement, ensuring your body forms a straight line from head to knees.
D. Step away from the floor and quickly lift your hands off the floor, creating a jumping motion. Throw them back on the ground.
Do 10 repetitions.
DAY 12
ARMS FLEXION WITH ALTERNATING SIDE PLANK
A. Start in a high plank position with your hands directly under your shoulders and legs extended, feet hip-width apart.
B. Engage your abdomen by tucking your tailbone and pulling your navel toward your spine. Lock your lats by pulling your shoulders down and away from your ears. Contract glutes and quadriceps. Push your elbows out so your arms form a 45-degree angle to your body.
C. Look down to keep your neck neutral and slowly lower your body, stopping 10 cm above the floor. Keep your core engaged throughout the movement, ensuring your body forms a straight line from head to toe.
D. Quickly push back to a high plank. Raise your right arm toward the ceiling and rotate your upper body to get into a side plank on your left side, keeping both feet on the floor.
E. Lower right arm to floor and reverse upper body rotation to return to starting position.
Do 15 repetitions, alternating sides.
DAY 13
FLEXION OF ARMS ON THE WALL
A. Start facing a wall at arm’s length. Stretch out your arms and place your palms on the walls. Stand on your toes.
B. Contract your abs and buttocks and bring your torso to the wall, bending your elbows until your chest is 10cm from the wall.
C. Come back slowly. Take a break and then start again.
Do 10 repetitions.
DAY 14
TRICEPS FLEXION ON THE KNEES (ISOMETRIC)
A. Start in a plank position on your knees with your hands directly under your shoulders and your knees on the floor. Rest your toes on the floor.
B. Engage your abdomen by tucking your tailbone and pulling your navel toward your spine. Lock your lats by pulling your shoulders down and away from your ears.
C. Keeping arms close to sides, slowly lower body to 10 cm above floor. Keep your core engaged throughout the movement, ensuring your body forms a straight line from head to knees.
D. Hold for 20 seconds.
Do 15 repetitions.
DAY 15
REST
Take a day off from this 30-day push-up challenge.
DAY 16
FLEXION IN THE KNEES
A. Start in a plank position on your knees with your hands directly under your shoulders and your knees on the floor.
B. Engage your abdomen by tucking your tailbone and pulling your navel toward your spine. Lock your lats by pulling your shoulders down and away from your ears. Push your elbows out so your arms form a 45-degree angle to your body.
C. Slowly lower body to 10cm above floor. Keep your core tight throughout the movement, ensuring your body forms a straight line from head to knees.
D. Push off the floor to return to starting position.
Do 20 repetitions.
DAY 17
HIGH AND LOW PLANK
A. Start in a tabletop position on the floor with your hands directly under your shoulders, knees bent and directly under your hips, and feet hip-width apart.
B. Lift…
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