The 21 Day Pushup Challenge
The time has come once again, my friends.
It’s been a few months since we’ve had a challenge here at Bloom to Fit.
In fact, it was all the way back in June that we had our fun with 21 days of kettlebell squatting. Oh those burning memories.
But today is a new day and we’re going to try something different this time around.
Most of our previous challenges have been focused on developing endurance and/or lower body strength. This time, we’re going to spend a few weeks purely focused on developing upper body strength.
We’re going to utilize one of the most powerful bodyweight training exercises on the planet. No extra equipment is needed.
If you have what it takes to join us, then you’ll be rewarded with a substantial boost in upper body strength, core strength, and ego.
Let’s get started.
21 Day Pushup Challenge
Important Note: the 21 Day Pushup Challenge is now under way and closed to new participants. You may still participate in the challenge on your own by following the details outlined in this post, but access to the private Facebook group and tracking system is unavailable until the next challenge. If you’d like to be notified of all our upcoming challenges, please sign up for our newsletter by clicking the yellow “Get Notified” button below. Thanks!
The 21 Day Pushup Challenge will begin on Monday October 06, 2014 and will run all the way through October 26, 2014. Your objective over the course of those 21 days will be to complete a total of 1,000 pushups.1,000 repetitions may sound like quite a bit, but it’s completely doable if you structure your days properly.
Do the math and you’ll suddenly realize that 1,000 reps split up over the course of 21 days is just under 50 repetitions per day. Split your 50 reps up further into 5 sets of 10 done sporradicaly throughout the day and suddenly the challenge looks completely different.
The key here is to put in consistent work. The goal is develop a habit of taking action – taking small steps towards achieving a bigger goal.
That’s how you make things happen.
You are free to break your repetitions up in any way you wish. All that matters is that by the time those 21 days are over, you have 1,000 proper pushups completed.
You don’t even have to do your reps every day. You can go hard one day. Take another day off. Spread them out evenly throughout. Or start off slow and build up your volume over the course of the challenge. It’s all up to you.
Here are some of the strategies participants found to work well during our other 21 day challenges:
Daily rep approach: split your 1,000 pushups into equal daily reps and find a few minutes throughout the day to do them. This can be in the morning when you wake up, right before dinner, during your evening stroll through the park, or really whenever you please. You can do them all at once or split them up into small chunks to do throughout the day.
On-the-spot approach: also known as the grease-the-groove approach (in kettlebell speak), allocate an area in your house/workplace/gym where you are to do your pushups. Every time you pass through this area, do a set number of repetitions. For example, you can set up a small “pushup” area in your kitchen. Every time you walk through the kitchen, do 10 pushups. If you were to walk through your kitchen 10 times over the course of the day, you’d have 100 reps in the bag no problem.
Few days on, a few days off: break your week up into four days of training (84 pushups a day) and three days of rest. Or feel free to play around with other combinations like 5 days on, 2 days off or 2 on 2 off, etc.
Incorporate your pushups into your current workouts: sprinkle a few sets of pushups throughout your existing workouts. One of the easiest ways of doing this is adding a set of pushups during your rest periods.
More Important Details
- Every single pushup repetition must be done with perfect form (more details on proper technique will be shared inside);
- Make sure you are properly warmed up before you do your reps (check out the perfect warm-up series for ideas);
- It is important that you stretch the proper muscle groups once you are done your repetitions;
- You’ll be required to keep track of your repetitions over the course of the challenge (more details will be provided when you join);
- Listen to your body at all times. If it hurts, stop.
Why the Pushup?
The pushup is a powerful, age-old bodyweight exercise.
When done with proper form, the pushup is one of the most effective exercises for developing upper body strength and endurance, particularly in the chest, shoulders, core, and triceps. It is also an excellent stabilizing exercise as it helps improve your core stability and shoulder stability.
The thing I love most about the pushup is its incredible ease of use and versatility. You can use this exercise anywhere and anytime without the need for any extra equipment. No matter what your fitness level, there is a pushup variation that can work for you. There are literally hundreds of variations and sub-variations that you can explore to make your workouts more fresh and challenging.
Once you join the challenge, you will receive a pushup preparation guide that will show you how to execute a proper pushup and how to use a wide variety of variations to your advantage.
How to Join the Challenge
If you want to join us in the 21 day pushup challenge, here’s how you can join:
Step 1: Leave a Comment
It’s important that you introduce yourself. Scroll down to the bottom of this post and leave a comment introducing yourself and letting everyone know that you’re taking part in the pushup challenge. Do that first, then come back to step 2.
Step 2: Share the Challenge
Let’s use this positive energy and momentum to get others to join us in this challenge. Let’s try to get as many people involved as possible. Help spread the word about this challenge by doing the following:
Step 3: Add Yourself to the Challenge
This is the last and most important step of the process. You need to officially add yourself to the pushup challenge. Click on the big yellow “Join the Challenge” button below and sign up!
The pushup challenge is now closed to new participants. If you would like to be notified of our future challenges, please sign up to our newsletter by clicking the yellow ‘Get Notified’ button below. Thanks!
That’s it! Please make sure you don’t skip any steps because you might end up missing some of the important challenge details that I’ll be sending out!
Once you sign up, you’ll be sent an email with some very important links and details.
You will get access to a private Facebook group which you can use to keep yourself (and each other) accountable.
You will get the Pushup Preparation Guide which will highlight some important pushup mechanics. It will also show you a wide variety of pushup variations you can use throughout the challenge.
Finally, you will get access to an online pushup tracker that you will be required to use to keep tabs on your repetitions over the course of the challenge. It will serve as a great accountability tool as well.
More details will be provided when you join.
What’s Up For Grabs
I like to reward my fellow participants for taking part in these awesome challenges.
At the end of the challenge, I will be going through the online trackers to see who completed the challenge. All those who successfully completed the challenge will have their names put into a draw. One name will be drawn and that lucky participant will win a free copy of one of my absolute favorite bodyweight training books – Convict Conditioning.
Get Ready for the Start Date!
Keep in mind that the first day of the challenge is October 06, 2014 (one week from today) so make sure that you sign up before that date and take care of all the details that are sent to you.
In the meantime, use the next week to get yourself ready both mentally and physically. Plan out how you want to approach your reps over the course of the 21 days. Put it on paper. You will probably deviate from this plan to some degree, but it’s good to have an idea of how you’re going to attack this challenge before it starts.
Finally, do me a favor and help me spread the word about this challenge. Share this post with your friends and family. Let’s get as many people involved as we can!
Thanks and I’ll see you on the inside!
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