This 45 push-up challenge will completely change your body in 28 days

Pushups are one of those exercises that people both love and hate. You love them because they help slim and tone the upper body. But on the other hand, you hate them because they are challenging and make you sweat! However, all these factors will help you build that slender, toned body you’ve been dreaming of.


  • Start in a traditional push up starting position, your feet a couple of inches apart and your arms directly under your shoulders
  • Keep your abs tight and drop your body straight down bending just your arms.
  • Go back to the starting position.


Your probably wondering why you should performing pushups over another exercise right? Did you know that many people don’t have any upper body strength, pushups are one of the best exercises to help strengthen your upper body. It might look easy and basic but it’s actually quite challenging as it works on all of the upper body muscles.

Plus there are a lot of other benefits to doing pushups:

  • Increases upper body muscle and strength• Improves posture
    • Reduces the chance of upper-body injuries
    • Reduces lower-back pain
    • Improves cardiovascular health
    • Increases endurance levels
    • Improves overall health

So let’s get started!


Day 1 – 5 pushups
Day 2 – 6 pushups
Day 3 – 7 pushups
Day 4 – 8 pushups
Day 5 – 9 pushups
Day 6 – 10 pushups
Day 7 – Rest
Day 8 – 11 pushups
Day 9 – 12 pushups
Day 10 – 13 pushups
Day 11 – 14 pushups
Day 12 – 15 pushups
Day 13 – 16 pushups
Day 14 – Rest
Day 15 – 18 pushups
Day 16 – 20 pushups
Day 17 – 22 pushups
Day 18 – Rest
Day 19 – 26 pushups
Day 20 – 28 pushups
Day 21 – 30 pushups
Day 22 – Rest
Day 23 – 34 pushups
Day 24 – 36 pushups
Day 25 – 38 pushups
Day 26 – 40 pushups
Day 27 – Rest
Day 28 – 45 pushups

In just 28 days, you could be doing 45 or even more pushups in a row. Such a simple workout can provide you with some amazing results. So share this workout with a friend and challenge each other together. If you are still unsure of how to perform that perfect pushup, then check out the video below.

Use the list from above to know how many push ups to do per day and do all of the 7 exercises daily.

Wide-Grip Push-Up

Start in plank position with hands wider than shoulder-width, and feet hip-width.

Keeping core tight, lower chest toward the ground, then push through palms to return to plank.

Inhale as you lower, exhale as you push.

Do 3 sets of 15 reps.

Triceps Push-Ups

Place hands shoulder-width on floor, rotate elbow creases forward, and shift shoulders over wrists.

Lower chest to elbow height, elbows skimming sides of ribcage, then push through palms to return to plank. Inhale as you lower, exhale as you push. (Drop to knees for an easier variation.)

Do 3 sets of 10 reps.

Endurance Push-Up Challenge

Start in plank position, hands wider than shoulder-width.

Lower down into a push-up, inhaling while lowering and exhaling while pushing up. Do 8 reps.

Rest in child’s pose for 5 seconds.

Do 7 reps, then rest in child’s pose. Do 6 reps, then rest in child’s pose. Continue decreasing reps until you do just 1 push-up and finish in child’s pose.

Plank Taps

Start in plank position with hands shoulder-width. Keep core tight and hips stable by drawing navel in and squeezing glutes.

Alternate tapping shoulders with the opposite hands.

Continue for 30 seconds.

Overhead Triceps Extension

Stand with feet hip-width, tailbone tucked, and drawing navel in.

Hold dumbbells overhead pressed together. Rotate elbows in, and lower the weights down so they’re touching between shoulder blades. Straighten arms and squeeze triceps to raise dumbbells back overhead.

Do 3 sets of 20 reps (8 full reps, 8 reps pulsing at the lowest point, then 4 more full reps), alternating sets with following Day 15 Part 2 exercise.

Biceps Curl

Stand with feet hip-width, tailbone tucked, holding dumbbells by sides, palms forward.

Lift weight up to shoulder, squeezing biceps. Lower slowly back to start.

Do 3 sets of 20 reps (8 full reps, 8 reps only lowering halfway, and 4 more full reps), alternating sets with Day 16 Part 2 exercise.

Plank Up/Downs and Plank Jacks

Plank Up/Downs:

Start in plank position with hands shoulder-width.

Keeping core tight and glutes engaged, place right elbow on ground, then left elbow on ground. Then place right hand under right shoulder, and left hand under left shoulder. Repeat with left side first.

Plank Jacks:

Start in plank position, feet together.

Keeping core tight, hop feet apart and back together.

Do 1 plank up/down 2 plank jacks alternating for 30 seconds. Repeat 3 times


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