7 Day Push Up Challenge

Power up your week with this pushup challenge!

7 day Push-Up Challenge for Beginners

An alternative title for Push-ups, The Absolute Best Exercise in Existence!

For the next 7 days challenge yourself to complete 100 push-ups each day. The push ups can be divided up over the period of a day. Push ups are perfect for toning and tightening the entire upper body. Here’s how:

1. Flex tricep muscles as you return to the starting position
2. Keep abs & glutes tight throughout the movement
3. Squeeze shoulder blades together as you return to the starting position

We’ve included push-up variations so everyone can complete the challenge, regardless of fitness level.

Review the videos below to find your favorite push-ups but be sure to challenge yourself as the days continue.

Beginning Level Push-up

Intermediate Level Push-up

Standard Push-up

Spartan Push-up

Ready for the next big challenge? Transform your body with one of our many eBooks designed for all fitness levels.

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The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives — they just need the resources to do so. The SkinnyMs. method promotes healthy living through a combination of clean eating and regular exercise. We offer everything you need to be successful.

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  1. This is a great challenge, but 100??  I've done 10 today, which awesomely spurred my 4 year old to mimic me and let me show her how to do a proper pushup too, but I might have to set a more attainable goal of 20 per day to start!  Hey, it's 20 more than I was doing on any other day (outside a workout video that might include pushups).  Thanks for the challenges though, they are great inspiration!  🙂

  2. yeah i was thinking from 0 to 100 is a lot for some people… but im with ya Julie any is more than what i am doing right now.  and the main thing is to just get moving.

  3. I've managed to do 60 push ups today on top of my 45 min Turbo Fire workout! Hopefully I got another 40 push ups in me. I love these challenges!

  4. My husband did something similar…when he quit smoking last year he started doing 1 push up for everyday he didn't smoke. That was 300+ days ago and he can do more then 400 a day… But his shoulder and wrist start hurting. He lost 35+ lbs and 3 waist sizes… It is easier for men I know…. I started last week. I am up to 7 today and I have been walking and doing floor exercises…. I feel like as long as I am doing something it is better then nothing. I figure I will start small and work till it hurts then gradual increase…. But he has inspired me… Good luck to us all!

  5. 100 is tough to do but keep working at it. If you can only muster 10 floor pushups (full or knees) to start then do the other 80 throughout the day using the wall or counter top. Eventually you will be able to increase the # of floor pushups and decrease the number of wall/counter pushups. Good luck! Great challenge!

  6. My plan is to do 25 in the morning, 25 at lunch, 25 when I get home from work and 25 before going to bed. Let's do this!!

  7. 100 push ups a day? Intimidating…. but bring it!! The only way to get stronger is to push past your comfort zone- and this definitely does it!!

  8. Day 1 complete. 100 Push Ups. Looking forward to tomorrow and doing it all over again!! Only….tomorrow…I'll add in 100 squats as well. The squats will take place every other day. Let's do this!!!

  9. Hello wonderful Skinny Ms crew. As a courtesy just letting you know that I will posting this link on my page so please feel free to share the love with your readers as we all do push ups for the month of March. We are also increasing our greens and using the hash tag #pushupsgreens.

  10. 100 in the day is absolutely attainable. Just do 10 at a time throughout the day. As you walk by the counter do 10. After making the bed, do 10, etc etc etc.. Put a check for every 10 you do and by the time you go to bed, you will see 100 was no big deal.

  11. Hi! I'm on day two of this challenge, did 100 yesterday and 75 so far today. I admit I'm doing the "beginner push-up" against a counter, so it's a lot easier than a standard push-up. However, still more than I've ever done in the past, and I plan to work my way up to a proper standard push-up 🙂
    I love your challenges! thank you!

  12. some of yall are trip…actin like cheatin is acceptable and his personal life is separate from his music…negro please so if he cheated with an underage girl its overlooked cause his music is good GTHOH…wake up people

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