7 Day Push-Up Challenge for Beginners

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Do you consider yourself to be overweight?  Whether you want to lose 15 or 200 pounds, we’ve got a workout for you. We love doing fitness challenges at SkinnyMs.  But before you say, “No way can I do a push-up, let alone a push-up challenge”, think again!  This challenge is for everyone, regardless of size, weight or age.  There is no floor involved in this fitness challenge, only you, and either a desk, a kitchen or bathroom couter top, or a wall.

NOTE:  This challenge is ideal for the home or office. Think about getting your co-workers involved in the push-up challenge.  Check back next week for another Shape Up Size Down fitness challenge!

There are two versions of this challenge, you decide which you’re ready for.  Be sure to read the entire challenge instructions before beginning.

Push-Ups are one of the absolute best exercises for toning, tightening and  good old-fashioned calorie burning, that has ever been created.  If want to lose weight, get into the best shape of your life and get healthier…start NOW with this challenge.  Over the next 7 days you will be doing a challenge that virtually helps to tone every muscle in your upper body and abdominals.

Get on the SHAPE UP SIZE DOWN plan and get in the best shape of your life, one step at a time.

What to Do:

-Watch video A, B or C version below for correct form.
-Stand with your legs together, place your palms on either a stable desk, a kitchen or -bathroom counter top or a wall.  Your arms should be fully extended when beginning the push-ups.
-Place hands slightly more than shoulder width on the desk, counter or wall.
-Concentrate on keeping your abs tight throughout the movement.
-Go down as far as possible, push back up and flex your triceps.
-Pause for a second and continue to do push-ups.
-If you need a breather…take it, and return until all push-ups are done.
-Perform upper body stretches once a day

Routine Version A:
25 push-ups, 4 times daily, for 7 days

For example:
12 P.m. 25 push-ups
3 p.m. 25 push-ups
5 p.m. 25 push-ups
8 p.m. 25 push-ups

Routine Version B:
10 push-ups, 4 times daily, for 7 days

For example:
12 P.m. 10 push-ups
3 p.m. 10 push-ups
5 p.m. 10 push-ups
8 p.m. 10 push-ups

Routine Version C:
5 push-ups, 4 times daily, for 7 days

For example:
12 P.m. 5 push-ups
3 p.m. 5 push-ups
5 p.m. 5 push-ups
8 p.m. 5 push-ups

Whether you do 700, 280 or 140 push-ups over the course of the next 7 days…you are on your way to being in the best shape of your lif.  Stick with the beginner’s plan and you’ll get there!!!  Leave a comment below and tell me how the challenge is going for you. You can do this!

Upper Body Stretching video

Routine Version A

Routine Version B:

Exercise and health are matters that vary from person to person. Participants of this challenge should speak with their doctors about their individual needs before starting any exercise program. This Web site is not intended as a substitute for the medical advice and supervision of your personal physician. Any application of this workout routine is at the viewer’s discretion and sole risk. See your physician before beginning any exercise program. This is especially important if your family has a history of heart disease, high blood pressure, high cholesterol, diabetes, arthritis, obesity, cigarette smoking, or other health conditions. If you have any doubts whatsoever, consult your physician.

5 Comments on "7 Day Push-Up Challenge for Beginners"

  1. Aisha  November 25, 2012

    What is version C? Is it just regular floor push ups?

    • Skinny Ms.  November 25, 2012

      Aisha, Yes, regular push-ups. Routine Version C:
      5 push-ups, 4 times daily, for 7 days

  2. Dierdre Kalil Reynolds  January 21, 2013

    Excited about this challenge. I have the perfect counter in my kitchen and love these pushups, but haven’t been doing 100 a day, lol. Starting 1-22-13.

  3. Sherry  December 14, 2016

    Starting challenge today we will see how it goes..

    • Kym Votruba  December 15, 2016

      Fabulous! Please keep us posted on your progress. 🙂


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