Your 4-week push-up challenge

It’s time to strengthen your upper body, arms, chest and core.

Push-up challenge

Download and print 4 week push-up challenge

Note: * “Push-ups for 30 seconds” means do as many push-ups as you can in that amount of time. As always, check with your doctor before starting any new workout routine, and always warm up and cool down. If week 1 is too easy, skip to week 2. That said, if you feel you’re not ready to move on, repeat a day or a week.

1. Box push-up 
Start by getting into position on all fours with your hands slightly wider than shoulder width. Keep your neck and back straight, chin tucked in and core engaged, and slowly bend your elbows so your chest lowers towards the floor. Pause, then slowly come back to the start, straightening your elbows without locking them. 
Box push-up
2. Push-up on knees 
Get into a plank position, with your hands slightly wider than your shoulders, knees bent at a 90-degree angle, and your feet together. Keep your back flat, chin tucked in and core engaged, then lower down until your chest almost touches the floor. Pause, then push back up to the start position. 
Push-up on knees
3. Full push-up 
Start in a plank on toes. Keep a straight line from your head to your heels, bend your elbows and lower your body, stopping just before your chest touches the floor. Hold, then return to start. To make the move more intense for the chest area, allow your elbows to fall perpendicular to your body as you lower down. 
Full push-up
4. Ball push-up** 
Get into a plank and place your feet on an exercise ball, gripping with your toes to keep the ball in place. Place your hands slightly wider than shoulder width. Tuck your chin in, engage your core and lower your body as far as you can without your head touching the floor. Pause, then push back up to the start position. 
Ball push-up

** If you don’t have access to an exercise ball you can use the edge of the sofa. 

Article first published 1st of February 2017