Table of Contents
- Push Up Workout Routine Day 12
- Push Up Workout Routine Day 10
- Push Up Workout Routine Form
- Gradually Increase the Number of Pushups
- Include the Static Hold Plank in your Pushup Workout Routine for additional pushup strength
- Push Up Workout Routine Day 1 – 100 Pushup Challenge – How to Get to 100 Pushups
- Push Up Workout Routine Form for World Records
- Push Up Workout Routine World Records
Push Up Workout Routine Day 12
Today I did the 100 push up workout routine in 11minutes and 30 seconds.
The first 25 went well and I rested another 2minutes or so. The second 25 were pretty good as well and rested another 3 minutes. The third 25 were getting tough, especially the last 5 pushups. I was still hoping to do the 100 pushups within 11 minutes. For the last set, I started at 10 minutes, which was after about another 3 minutes of rest. After 15 pushups, I was struggling, held the top plank position and did another 5, had to come out of the plank and rest a few seconds.
I did 5 more pushups with good form, but they took a long time, my arms were definitely burning up. At the end of the day, actually, at the beginning of the day, because I did the push up workout at 8am and before breakfast, I did my 100 pushups in 11 minutes and 30 seconds.
No complaints from me, I remember clearly when in June of 2012 I could not even do 1 pushup in one minute, let alone 100 in 11.
I am grateful that I did not give up back then when I was 55 and 250lbs. I am grateful that today, I am in better shape than what I was back then. I am grateful that I have an opportunity to push myself further, no pun intended, to get into even better shape.
I believe it is possible, because I have seen the results of eating real food, avoiding processed food, doing real full body, core strength movements. They are simple, yet tough.
You just need a floor and yourself, that is it. Go ahead, let me know if you can do 100 consecutive simple pushups. My guess is not, no matter what your age.
The good news is that by using the method of gradual improvement, I have gone from the initial 1 shaky and weak pushup to a solid 25 pushups without much problem. And since I began this push up workout which is designed to get me to 100 consecutive pushups (at some point!), I have improved from 100 pushups in one day, to 100 pushups in 6 hours, to 100 pushups in three hours, one hour, 30 minutes, 15 minutes and now 11 minutes and 30 seconds.
Is this push up workout routine getting more difficult? Oh yea, very! Even now, almost an hour after doing my push up workout in under 12 minutes, my arms and chest are still feeling sore.
My goal is to continue doing the 100 push up workout routine in gradually less and less time, until I can actually do them consecutively in one shot. Think of the fact that it only took 11 minutes and 30 seconds to do 100 pushups. You can watch tv or do bills, you do not need any equipment, you just need you and your floor.
Yet, you know that just about any person who has a good physique, most likely has some push up workout somewhere in their routine. Let’s keep pushing forward and see where this adventure takes us. I am hoping to 10% bodyfat, great shape and improved productivity all around.
Push Up Workout Routine Day 10
If you are looking for a fast way to start to push yourself back into shape, you need not look any further than your floor. Get down and start doing a push up workout. If you begin to do a push up workout every other day with weekends off, eventually you are going to be building up to way more than you expected.
How do I know? Because I have gone through the same process, over a year and a half ago, I could barely do one pushup. My entire push up workout consisted of 1 pushup. Yesterday I did 100 pushups in the span of twelve minutes.
Now, of course my goal is to get up to 100 pushups straight in a much shorter time frame. But in the meantime, I have seen the progress that you can make with gradual improvement over the course of time.
If your entire push up workout routine consists of one pushup, so be it. Do not be disappointed, it is where you have to start and you can be confident that you will keep getting stronger if you just do a few simple things.
Push Up Workout Routine Form
First, keep good form. Hands shoulder width apart. Body straight and tight. Chest over your hands. Lower down till your nose touches the floor. And then Push Up.
Voila, your push up workout routine has begun.
Gradually Increase the Number of Pushups
Second, add push ups to your push up workout routine gradually. Let’s say that you start on monday with 1 push up. If you feel stronger on wednesday, because you must rest on tuesday, do not shoot up to 10 pushups.
Just add one pushup and do 2 on wednesday and if you still are feeling strong, then do 3 on friday. Take the weekend off and begin again on the next monday.
Most likely, you will be able to keep adding one pushup every push up workout until you get up to 15, 20, 25 or 30. At that point, the pushups are going to get harder and you will probably have to rest at the top sometimes.
Include the Static Hold Plank in your Pushup Workout Routine for additional pushup strength
Third, on days when you do your push up workout routine, make sure to do the plank static hold at the end of your workout.
The static plank hold is going to make your shoulders stronger, in fact the plank will make your entire body stronger. The plank will also make it easier for you to do pushups.
The push up plank is simply the top starting position of the pushup. Get into position as if you are going to start doing pushups and just hold it at the top.
Use an online stopwatch and see how long you can hold this top pushup position, also known as a plank.
Build up to holding the plank for at least 90 seconds. But you must do them on the same day that you do your pushup workout so you can rest your shoulders and chest on the off days.
Push Up Workout Routine Day 1 – 100 Pushup Challenge – How to Get to 100 Pushups
There are many methods for getting up to 100 pushups. I cannot tell you which is the best, because I have yet to do 100 pushups straight.
My high over the last year and a half has been 56 and two weeks ago I was able to do 50, but believe me, the last 10 pushups were very difficult for me.
In the past, I have done pushups throughout the day until I reached a 100 or sometimes even higher, 30 in the morning, 30 in the afternoon and so on until I did 120 or 150 or 180 over the course of 10 hours.
However, I was advised by Pete Cerqua to go for a 100 pushups only and do them all at one shot, meaning attempt to do 100 pushups in the shortest time frame possible.
I tried that this morning and did my first set with 40 pushups, the second was with 20 , the third with 15 and by then I was pretty drained, so I did 3 more sets of 5 repetitions. Five pushups does not sound like so much , but after having done 95 pushups in 14 minutes, those last 5 were scorching my muscles.
I am feeling confident that if I continue to rest between each push up workout, continue to do the static hold plank and keep working on doing 100 pushups in a shorter time frame, I believe that I will get to the point where I can do 100 pushups straight within a few minutes.
Now, in case you are interested in actual push up records, here is the current list along with the technical specification as to what counts as a pushup.
Push Up Workout Routine Form for World Records
- What counts as a pushup? The palms must be at shoulder-width. The body must remain straight throughout, i.e., no bending at knees or waist. The body must be lowered until at least 90 degree-angle is attained at the elbow and the body is parralel to the ground.
- The body must then be raised until the arms are straight. This equals one push-up. All pushups should be made on a hard surface. This basic principle applies to all our push-up entries with minor modifications.To document a record, two videos must be provided: one from the front view, a second one from the side view.
Push Up Workout Routine World Records
WORLD RECORDS as reported on http://www.recordholders.org/en/list/pushups.html
Many of these push up world records are amazing, but I include them here so you can get motivated to build up from whatever number of pushups that you are able to do right now. The world record for pushups done in 1 minute is 138. So, I will keep shooting for 100, that is my goal.
- non-stop: 10,507; Minoru Yoshida (JAP), Oct 1980 DETAILS
- one year: 1,500,230; Paddy Doyle (GBR), Oct 1988 – Oct 1989
- 24 hours: 46,001; Charles Servizio (USA), 24/25 April 1993 at Hesperia VIDEO
- 1 hour: 3,877; Bijender Singh (IND), 20 Sept 1988 DETAILS AND NATIONAL RECORDS
- 1 hour (women): 1020; Alicia Weber (USA), 1020, 13. August 2011 in Clermont, Florida, USA (in this hour, she did also 826 mountain climber exercises!)
- 30 minutes: 2,354; Rolf Heck (GER), 13 Nov 2000
- 30 minutes (women): 829; Alicia Weber (USA), 8 February 2011 in Clermont, Florida, USA
- 10 minutes (women): 450; Alicia Weber (USA), 24 May 2009 in Clermont, Florida, USA
- 5 minutes: 441; Giuseppe Cusano (GBR), Loftus Road Soccer Stadium at the Fulham v. Portsmouth game on 24 Nov 2003 VIDEO
- 3 minutes (women): 190; Renata Hamplová (TCH), Record Festival Pelhrimov 1995
- one minute: Record claims up to 199 in one minute have been made. We do, however, not continue to publish these record claims, because it became impossible to judge about the correctness of the exercises at this speed.
- The last record that was accepted by the Guinness Book of Records were 138, achieved by Roy Berger (Canada) in on 28 February 2004 in Ottawa.
- Before, we have also verified 138 pushups in one minute, achieved by William T. Mello (USA) on 30 May 2002. The same statement applies for the category “100 push ups with legs on a 80 cm high table” where the last verified record was 45.7 seconds by Roy Berger (Canada), achieved on 24 February 2001 in Ottawa, Ontario, Canada
- one-armed, one week (168 hours): 16,723; Paddy Doyle (GBR), Feb 1996 in Birmingham
- one-armed, 5 hours: 8,794; Paddy Doyle (GBR), 12 Feb 1996 in Birmingham
- one-armed, 1 hour: 2521; Paddy Doyle (GBR), 12 Feb 1990 in Birmingham
- one-armed, 30 minutes: 1382; Doug Pruden (CAN), 30 July 2003 at the Body Quest Health Club Edmonton
- one-armed, 10 minutes: 546; Doug Pruden (CAN), 30 July 2003 at the Body Quest Health Club Edmonton
- one-armed, 10 minutes (women): 180; Alicia Weber (USA) on 23 September 2011 in Clermont, Florida
- one-armed, on back of hands, one hour: 1025; Doug Pruden (CAN) at the Don Wheaton Family YMCA in Edmonton, 8 November 2008
- one-handed handstand pushups: Yury Tikhonovich (Russia) did twelve pushups while standing on one hand in June 2006 at the Starclub variete in Kassel (Germany). He repeats this feat almost every day in the rehearsal for his show VIDEO (AVI, 1.3 MB)
- on fists: 5557 (in 3:02:30 hours), Doug Pruden (CAN), 9 July 2004, Body Quest Health Club Edmonton
- 1000 pushups on fists: 18:13 minutes, Doug Pruden (CAN), 9 July 2003 at the Body Quest Health Club Edmonton
- on back of hands, 15 minutes: 627; Paddy Doyle (GBR), 8 November 2007, Stamina’s Boxing Self Defence Gym, Erdington, Birmingham RECORD HISTORY
- on back of hands, 15 minutes (women): 385 (including a record of 251 consecutive ones without leaving the push-up position); Eva Clarke (Australia), 19 June 2013 at Gems American Academy in Abu Dhabi, UAE VIDEO
- on back of hands, 30 minutes: 1386; Paddy Doyle (GBR), 8 November 2007, Stamina’s Boxing Self Defence Gym, Erdington, Birmingham RECORD HISTORY
- on back of hands, 1 hour: 1940; Paddy Doyle (GBR), 8 November 2007, Stamina’s Boxing Self Defence Gym, Erdington, Birmingham RECORD HISTORY
- finger-tips, 5 hours: 8,200; Terry Cole (GBR), 11 May 1996 in Walthamstow
- one finger: 124 Paul Lynch (GBR), 21 April 1992 in London
- with a 50 lb [22.68 kg] plate weight on his back: 4,100: Paddy Doyle (GBR), 28 May 1987 in Birmingham
- with hands on raw eggs: 112; Johann Schneider (AUT) / a video can be downloaded here as Quicktime video (1.2 MB) or AVI video (1.4 MB)
- one-armed, with hand on a raw egg: 8; Darryl Learie (Canada), 5 January 2012 in the city TV studio at Breakfast Television Edmonton, Alberta, Canada. VIDEO, THE STORY BEHIND THE RECORD
- while balancing on three medicine balls (diameter: 24 cm), 1 minute: 61: Stephan Kristian (GBR) on 13 July 2008 at the Fitness First Health Club in Telford record tied: 61: Bob O’Brien (USA) on 19 December 2011 at Owensboro Middle School (Kentucky, USA) (new record claim, not yet verified: 63 by Bob O’Brien (USA) oon 15 June 2013)
- while balancing on three medicine balls (diameter: 22 cm), 1 minute (women): 61; April Calderon on 14 September 2012 at Millennium Park in Chicago VIDEO
- 4 hr relay (team of 10): 17104 by a team at Owensboro Middle School (Kentucky, USA) on 30 June 2012. The team members were Bob O’Brien, Mark Kahn, Scott Lowe, James Egbert, Marcus Winstead, Khiry Maddox, Collin Carrico, Mazden Ng, Anthony Tate and Chris Vessels.
I cannot guarantee that you will look like James Bond after a year of doing your push up workout routine, but I am sure that you will be able to do more than one. If you can already do 100 pushups, let us know what your method was and if not, keep us posted on your push up progress.