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The 30-Day Push-Up Challenge is BACK!

The 30-Day Push-Up Challenge is BACK!

Ready to rock your upper body like never before? Well then, welcome to the 30-Day Push-Up Challenge!

Almost two years ago, well before this blog existed, I had a trainer at the gym that told me if I did 100 push-ups a day, it would “transform my upper body.” I really don’t know what is so compelling about that message, but it’s not just me who digs the concept. I launched it as a fun game with some friends in May of 2012 and then formally on this blog in May of 2013. It was actually the original Challenge for the 30-Day Challenge Series, which now has it’s very own Twitter account and just about 6K followers on FB. We have all pushed, lunged, run, walked, juiced, and planked our way to better health through different Fitness and Nutrition focused 30-Day Challenges.

To Date – No Challenge has been as Popular as the Push-Up Challenge!

So it’s back! And will be back again in May 2014. This will be the bad boy we make sure stays on the calendar. And it’s the perfect time to start pumping your guns and getting them flex-ready for all your holiday galas. Yes, most of us are covered up in sweaters, ski jackets and parkas in November, but in December the sequins will be coming out for all your holiday events, so you best get to work chiseling yourself down now and be ready to rock your rock-hard arms in 30-Days!

What is the 30-Day Push-Up Challenge?

It’s ridiculously simple, but do not mistake that for easy. All you have to do is 100 push-ups a day for 30 days. It gets results, so I’m not changing it up to keep it interesting. Why fix what ain’t broken, right? If you do this challenge, your body will change!

Are you thinking?  ”Um, no way — I can’t even do 1 let alone 100 — this must be for crazy-fit people!”

Well, you are mistaken. The 30-Day Push-up Challenge is for everybody because you can get them done anyway you want. There are very few folks out there who can bust out 100 push-ups in one shot. And the point is, it does not matter how many you can do today. You will do more in 30 days, no matter what! Start on your knees. Start with sets of 1, 2 or 5. As long as you get down, push-up and keep track every day for 30-Days, then you are doing the Push-Up Challenge!

30 day push-up challenge

So how do you get started on the 3o-Day Push-Up Challenge?

  1. Like the 30 Day Challenge Series on FaceBook now and follow us on Twitter.
  2. Click on Events, find the 30-Day Push-Up Challenge Event and click “Going.”
  3. Enlist support and invite your friends. Will make it easier and way more fun!
  4. Get access to all the trackers by joining the community here. If you have already signed up for a Challenge Series Event in the past, then you should receive the email later today with a link to all the updated trackers.
  5. Mark your personal calendar, because your challenge starts FRIDAY 11/1/13!
  6. Take your before picture because you will want it in 30 days from now!
  7. Post in the event page or tweet us @30_Challenge daily how many  you did per set. See how strong everybody gets in just 30-Days!

Additional Push-Up Resources


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  1. Afternoon Teresa!
    Thanks for the Challenge (PushUp)! I’m in and will hopefully be able to complete the 100 a day. This will be exciting and I am anxious to see how I’m looking at the end of 30days. :) xoFlea

    • Hi Flea! What a nice note — thank you! I have not doubt you will be able to do all 100 by the end of the challenge :) You’ll be doing more the day after you start and keep getting stronger from there! Enjoy and please keep me posted!

  2. Signed up a few days ago, but accidentally deleted my link to the trackers. How can I get access to them again? Are they anywhere here on your site? Can’t seem to find them and when I click the link to get the trackers, all it says is that I’m already subscribed. Thanks!

  3. Catarina Erickson

    I can not find the monthly tracker
    can you send me one?

  4. I signed up and confirmed my subscription, but still can’t figure out where to get the tracker! Can you steer me in the right direction? Thanks!

    • At the very bottom of the welcome email there are about 10 links to the various trackers. If you did not get the welcome email, try checking your spam folder or message me directly with which tracker you would like and I can send you the .pdf directly.

  5. Please send me the link to the trackers again. I’m doing the 30 day push up challenge.

    • Hi Megan — I resent you the links to all of the trackers in the welcome email with all the other tools. Let me know if you need anything else! Have fun!

  6. I signed up as well but can’t find the challenge! Help??

  7. I would love to participate in the challenges, but I do not belong to Facebook, Twitter, Google+ or Pinterist, is there another way?

    • Hi Carmen! You can always print a tracker and start any challenge anytime :) The social communities for support and accountability are on FaceBook and Twitter. But that shouldn’t stop you from inviting your friends and doing your own group challenge! Have fun and let me know how it goes!

  8. The 30 Day Tracker (push ups) did not come in the e-mail. I have looked the site over and can’t get it. Some items are blocked on my work e-mail. Can you send it to me.


    • Hi Angel! The push-up challenge tracker is the second link in the email. But I sent you the file directly just to be safe! Do let me know if you have any other trouble. Have fun!

  9. I’m late in finding this… But my 100 starts today 12/8. Will look for tracker later unless you can email it to me privately but for now 1,2,3 lol.

  10. Hi Teresa! I just joined and I am looking for the 30 day push up tracker so I can print it out to keep track of my progress. Thanks

  11. I can not find the tracker either. Please send me one. Thanks.

  12. Could you please send me the tracker? Starting 1/1/14!!

  13. Hi Teresa,
    Started my Pushup Challenge Jan 4th.. Thanks for the encouragement… Have averaged 294 pushups a day, 6.5 sets per day = average 49 pushups per set. Am using the “Perfect PushUp” devices for this challenge ! Really like this challenge !

    Take Care,

    • Wow Greg! That’s impressive — you might be an overachiever ;) I’m so happy to hear you’re having such great results! Keep it up! And don’t forget to take a rest day if you’re body is really tired. Looking forward to hearing about your final results!

  14. Hi Teresa,
    Status update as of Jan 20th – 17 days of challenge, 5245 total push ups, 102 sets = average of 308 pushups a day, and 51 pushups per set ! Thanks for the encouraging words !


    • Greg if I had an “over-achiever” award I would give it to you! You are on an amazing roll with your push-ups and I’m impressed! Remember, I’m also a huge fan of moderation — so don’t forget to rest when you’re body is aching so you can get stronger and do even more :) :) Congrats and keep the updates coming!

      • When will the body get time to recover if I do hundred push ups a day?
        Shouldn’t there be a rest day in between?

        • That rest question comes up a lot, and as a runner who has suffered a frustrating overuse injury, I’m very sensitive to unnecessarily overworking the body. With push-ups being a bodyweight movement, while they are challenging, the stress is not that of traditional weight lifting. So for this 30 days straight challenge to work best I suggest: 1) doing them at the same time each day so you get the full 24 hour recovery. 2) if the muscles are too tender from the prior day’s work, by all means rest! The healing muscles is where the strength gain comes from. You have to take fitness instruction and tailor it to your own body’s needs to get the best results. If your body wants you to rest, you most certainly should. All that said — I continue to be shocked, amazing and inspired by the results and success stories that come from this push-up challenge!

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