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50 push-ups in 30 days

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50 push-ups in 30 days
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If being able to do 50 push-ups is on your fitness to-do list, it’s time to cross the challenge off the list. We give you a specific plan to achieve the precise upper body and core strength to be able to perform fifty push-ups after thirty days.

50 push-ups in 30 days

This challenge involves 4 variations of flexions to avoid injuries and boredom. Also, the alterations will help strengthen other parts of the body. Next you will find the instructions to make the 4 different alterations, followed by a thirty-day plan to finally reach the fifty flexions.

Basic Flexion

  • To put oneself in a situation face down looking at the ground and to put the hands in the ground a little more separated with respect to the line of the shoulders. Your body should form a straight line from your ankles to your shoulders.
  • To take air, and when taking it, it flexiona the elbows face the sides and lowers the chest face the ground. Stop when shoulders are online with elbows.
  • Return to the initial situation.

If this is too difficult for you, do this exercise with your knees on the floor.

50 push-ups in 30 days

One-leg flexion

  • Put you in the initial situation of doing push-ups.
  • Extend the left leg without touching the ground. Try to hold your left heel online with your hips.
  • With leg extended without touching the ground, come down to do the flexion.
  • Return to the initial situation.
  • Repeat exactly the same process with the right leg.

If this is too difficult for you, do the same with your right knee resting on the floor.

T-shaped flexion

  • Put you in the initial situation of doing push-ups.
  • Do a normal flexion.
  • As you return to the initial situation, lift your left arm up and turn your torso on-line with your shoulders.
  • Return to the initial situation by lowering the left arm.
  • Repeat now face the other side with the right arm.

Diamond-shaped bending

  • Put you in the initial situation of doing push-ups. Put your hands together, under your breastbone, with index fingertips and thumbs touching. The fingers and thumbs should form a rhombus or triangle.
  • Do a flexion bending the elbows and lowering the chest face the floor.
  • Return to the initial situation.
  • If this is too difficult, try to separate your hands two centimeters. Is it still too hard? Put your knees on the floor.

The Plan

Instead of doing the fifty basic push-ups in a row, we will end up doing 10 reiterations of each of the variations of the push-ups. You’re gonna have to do a rest day every couple of days. But don’t hesitate to work the force on other parts of the body on these days of rest.

50 push-ups in 30 days

If you’re new to the planet of push-ups it’s okay to do the push-ups with your knees on the ground whenever you have a hard time doing it without your legs touching the ground. But you must take into consideration that if you always and in all circumstances do the flexions supporting the knees on the floor, you will never be able to do them without supporting the knees. We recommend that you do as many repetitions as you can with your knees in the air and lower them when your arms begin to appreciate fatigue. There is also no inconvenience in letting the arms rest, but as the plan advances you should spend less time resting.

Day Exercise Total Flexions
1 1 reiteration of each 5
2 1 reiteration of each (x2) 10
3 Rest 0
4 2 reiterations of each 10
5 1 reiteration of each (x3) 15
6 Rest 0
7 2 reiterations of each (x2) 20
8 3 reiterations of each 15
9 Rest 0
10 2 reiterations of each (x3) 30
11 4 reiterations of each 20
12 Rest 0
13 3 reiterations of each (x2) 30
14 4 reiterations of each 20
15 Rest 0
16 5 reiterations of each 25
17 6 reiterations of each 30
18 Rest 0
19 4 reiterations of each (x2) 40
20 6 reiterations of each 30
21 Rest 0
22 7 reiterations of each 35
23 8 reiterations of each 40
24 Rest 0
25 8 reiterations of each 40
26 9 reiterations of each 45
27 Rest 0
28 9 reiterations of each 45
29 5 reiterations of each (x2) 50
30 10 reiterations of each 50

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