100 Push-ups (WOM)[]
Goal: Be able to do 100 continuous push-ups
The workout of the month for this month is push-ups. The goal is to be able to do 100 (a century) concurrent push-ups without rest by the end of the month. It does not matter if you are incredibly buffed, overweight, or have never done a push-up before. If you follow this months program, you should be able to do push-ups until the cows come home by the end of the month.
This workout is broken into 3 day workouts with a forth rest day.
... post results and comments here
Week #1[]
Day 1-3[]
Do 10 push-ups each day, both in the morning and evening. If you cannot do 10 push-ups in a row, then rest as needed in between push-ups. Make sure you take a deep breath at the crest of each push-up.
On the last day, instead of 10 push-ups, do as many as you can without stopping. Make sure they are good push-ups, with your back straight, and going all the way down and up (not speed push-ups, slow).
Record your number in the comments.
Warmup: do 3 burpees
Cooldown: do 5 situps or crunches
Day 4[]
Rest.
Day 5-7[]
Do 3 sets of 10 push-ups each, each day, both in the morning and evening. Rest as needed in between sets. Make sure they are good push-ups, with your back straight, and going all the way down and up.
Warmup: do 5 burpees
Cooldown: do 8 situps or crunches
Week #2[]
Day 1-3[]
Do 20 push-ups each day, both in the morning and evening. If you cannot do 20 push-ups in a row, then rest as needed in between push-ups. Make sure you take a deep breath at the crest of each push-up.
On the last day, instead of 20 push-ups, do as many as you can without stopping. Make sure they are good push-ups, with your back straight, and going all the way down and up (not speed push-ups, slow).
Record your number in the comments.
Warmup: do 5 burpees
Cooldown: do 8 situps or crunches
Day 4[]
Rest.
Day 5-7[]
Do a 2-4-8-16-32-16-8-4-2 push-up pyramid. Rest as needed in between sets. i.e. do 2 push-ups, rest, do 4 push-ups, rest, ... etc.
Warmup: do 5 burpees
Cooldown: do 8 situps or crunches
Week #3[]
Day 1-3[]
Do 3 sets of 20 push-ups each day, both in the morning and evening. Rest as needed in between sets.
On the last day, instead of the sets, do as many as you can without stopping. Make sure they are good push-ups, with your back straight, and going all the way down and up (not speed push-ups, slow).
Record your number in the comments.
Warmup: do 5 burpees
Cooldown: do 8 situps or crunches
Day 4[]
Rest.
Day 5-7[]
Do 5 sets of 10 burpees. Rest as needed in between sets.
Warmup: do 5 push-ups
Cooldown: do three sets of 10 situps or crunches
Week #4[]
Day 1-3[]
Do 10 of each of the following:
- push-ups
- fist push-ups
- finger-tip push-ups
- wrist push-ups
- one arm push-ups (10 each arm)
- clapping push-ups
- handstand push-ups
Warmup: do 5 burpees
Cooldown: do 8 situps or crunches
Day 4[]
Rest.
Day 5-7[]
Do a 8-16-32-64-32-16-8 push-up pyramid. Rest as needed in between sets. i.e. do 4 push-ups, rest, do 8 push-ups, rest, ... etc.
Warmup: do 5 burpees
Cooldown: do 8 situps or crunches
Day 8[]
Rest.
Day 9[]
Do 100 push-ups, or as many as you can without stopping. Make sure they are good push-ups, with your back straight, and going all the way down and up (not speed push-ups, slow).
Record your number in the comments
Check out FitClick to help track the number of push ups, situps, crunches, and burpees you do.