The 100 Pushups Challenge is the popular 45-day training program designed to rapidly progress your pushups and fitness. Along the way, you aim to complete one (or more) of three challenges –
Complete each challenge before moving on to the next. If you are already quite good at pushups, test yourself on the Foundation Challenge and move on once completed.
As a rule of thumb:
- The Foundation Challenge is generally attainable once you can do ten consecutive pushups.
- The Expert Challenge will require you to be able to do twenty-five to thirty consecutive pushups in order to successfully complete it.
How tough is it?
The further along you get, the more advanced and grueling the plan. The Pro Challenge is extremely tough, and not everybody will go on to complete it. If and when you do, everyone around you will be forced to drop and give you twenty in servitude of their new Pushups Overlord.
Equally, if you are at the other end of the scale and just starting out, you should be surprised how quickly you can progress… even if you cannot do one pushup at present.
The common perception is that pushups are a chest and triceps exercise. Let’s put that to the test – try holding a pushup plank (the top position of a pushup), for sixty seconds, and ask yourself where you feel it…
If your body is shaking like a leaf, with your butt, abs and back of your shoulders on fire, then you passed the test. And that’s before you even start the pushup proper.
The pushup is a whole-body exercise, plain and simple. The moment you put your body in a horizontal position like in the pushup, your whole body has to fight gravity and prevent you from collapsing in a pile on the floor.
With such a large percentage of your musculature recruited, pushups are a perfect exercise for whole-body conditioning.
Beyond the purely physical benefits, the pushup is a subtle and complex movement that requires mindful focus on technique. Perfecting your technique over time is a rewarding pursuit, in much the same way as a challenging yoga movement. When your mind wanders, your pushups will falter.
There is magic in cultivating the habit of performing pushups every single day. It will affect you in ways that are hard to articulate. The sooner you embrace the habit, the sooner you will understand.
What is the time commitment?
You need to set aside 30 minutes per week in order to follow the Challenge. You can follow the plan alongside your existing training schedule, or if you are not currently training, you have chosen a great place to start.