Introduction to the 100 Pushup Challenge
Why a 100 push up challenge so you can hit 100 push ups a day? Which adds up to between 2,800 and 3,100 pushups a month. And which can add up to a total of 36,500 pushups a year?
Because you know you want to get fit.
What is a workout routine that will take you less than 15 minutes a day? Is there one exercise you can do which will not require a lot of time and special equipment?
The answer is yes, the ‘simple’ pushup.
Pushups are your most basic resistance exercise, and all you need is yourself, and a floor. This is why we are all familiar with pushups, from school gym class, military training or even punishment!
Push Ups will build a kaleidoscope of muscle groups, your chest, arms, shoulders, core and your confidence.
No wonder even the Navy Seals incorporate push ups into their strength training. If push ups are good enough for the Navy Seals, they are good enough for us.
Can Pushups Alone Can Build an Impressive Physique?
Look at Herschel Walker, the former football player turned MMA fighter:
Herschel did not lift barbells or dumbbells.
Every day Herschel did thousands of pushups and sit ups 7 days a week. He built one of the most powerful physiques you will ever see.
Success leaves clues.
You do not have to lift weights to get a chiseled physique.
Herschel Walker is the proof.
Keep a 100 Pushup Challenge Journal
Why record your 100 pushups a day in a Journal?
“What gets measured, gets managed.” – Peter Drucker.
If you want to make progress, you must keep a journal of your pushup workouts. To understand the power of recording your workouts, read what journaling did for the greatest powerlifter of all time, Ed Coan.
Are you ready to start doing 100 pushups a day? The idea is that as you reduce your time, you will get stronger.
Even without going to the gym to lift weights.
To help you record your workouts, here is a 100 Pushup Challenge Journal for you to print out and use for yourself. I have found keeping records the old school way is more satisfying and motivating than doing so online.
How to Start the 100 Pushup Challenge
Note: at the outset of a one hundred pushups program, your muscles need to recover. Therefore, doing a hundred pushups a day is too much wear and tear. You need to build up strength.
So, it is wise to take one day rest in between your pushup workout routine. 100 pushups a day does not have to be daily. Every other day will get you on the right path.
Get a stopwatch, use your phone stopwatch, or a clock in your home.
Pick a time of the day when you have ten to fifteen minutes available.
For a beginner start with 5 or 10 pushups a day.
If you can only do one pushup, then do one. If you cannot do any pushups on the floor, do them against a wall or the stairs or a chair.
Now wait a minute or two minutes.
Do another five pushups or just one more pushup.
Rest two minutes and do one more pushup or 3 pushups.
If you do these drop sets starting with 5 pushups, over 10 minutes, you will do:
- 2 and
- 1 pushup,
Which equals 15 pushups.
Do as many pushups as you can within your 5, 10 or 15 minute slot that you have allocated.
If you are a beginner, it might take you a little time to complete 100 pushups a day.
But, it will happen.
I could not do one push up five years ago. But, now I can do 100 pushups a day in under 10 minutes.
Believe me, I am grateful I can even do one push up at the age of 62.
Remember, your body will respond.
If You Can Do Ten or More Pushups
Start with ten pushups and then five drop sets, which will look like
- 10, 9, 8, 7, 6 and 5 pushups, which is 47 pushups.
If you start with 15 pushups as your initial set. Then do 5 drop sets, you can do 75 total pushups.
- 15, 14, 13, 12, 11, 10 = 75 pushups
Or if you start with 20 pushups, you can do 105 pushups using these sets:
- 20, 19, 18, 17, 16, 15 = 105 pushups
If you keep your rest period between pushups to a minute or two, you will get an intense workout.
You can build up to 100 pushups a day in 15 minutes or less.
As you get stronger, you will be able to do 100 pushups a day in less than 12 minutes.
Once you can do 20 pushups every 2 minutes, keep reducing the rest time in between sets.
“As a chubby adolescent, Herschel Walker couldn’t do any push ups at all. He worked his way up to 25 pushups a day. He did as many as he could, then took a 10–15 second break. And then did more until he hit 25 pushups a day. Using the same approach, he worked up to doing 50 push ups a day. And then 100 pushups a day. Slowly he increased his reps until he was doing 2,000 pushups a day as a young man.” ¹
Before you know it, you will do 100 pushups a day in 10 minutes or less.
What are the Benefits of Pushups?
Is 100 pushups a day good? Yes, because pushups are a full body exercise. As a result, pushups will add muscle all over your body.
Daily pushups will help you improve your posture.
Starting your day with pushups will motivate you to stick to healthy eating and exercise habits.
If Push Ups Are So Great, Why Don’t We Do Them?
That is an easy question to answer, because push ups are hard!
Especially if you want to do 100 pushups a day.
Be honest with yourself, which is easier, a bench press, or pushups?
Or better yet, how about a seated chest press or pushups?
Of course, pushups are much harder than either of those two.
Lack of Time
You commute forty minutes to an hour a day to your job.
And then you sit most of the time at your desk or in your car.
It is not so simple to push yourself to do pushups.
You feel that you do not have time to exercise or go to the gym.
Perfect, because that is the best reason to start doing pushups at home.
Going to the gym takes a lot of time. You need to drive to the gym, change into gym clothes, and wait for equipment. Then you shower and drive home.
On the other hand, you can start a pushup program in your home or apartment.
As long as you have a floor, you are good to go.
You Feel Like You Have No Motivation?
Then challenge yourself.
Just like you get up every morning and brush your teeth, challenge yourself to get into the habit of pushing your body a bit more every day, for your own good.
Invest in yourself, you are worth it.
Too Many Distractions?
We all understand the environment we live in is full of endless distractions.
This is why you have to carve out some sacred space for yourself.
Invest 10 to 15 minutes a day in building your body, mind and life.
100 pushups a day is a great investment in strengthening your physique.
And not just your physical fitness, but mental fitness as well.
Shut off the tv, get off the internet, access the Pushups Journal and start doing 100 pushups a day!
Difficult to Build Good Habits?
Bad habits are easy to come by and good habits are not.
That is why you want to stack them up one at a time.
Build one good habit at a time.
100 Pushup Challenge Experience Update
On day 12, I was able to start out with 30 pushups, instead of 20.
And I did 100 pushups within 11 minutes.
On March 5, 2018, I did 40 pushups straight.
100 Pushups Update on 3/8/18:
45 pushups straight for the initial set and the total of 100 pushups in 9 minutes and 12 seconds.
I am as shocked as anyone else.
And I did my 100 pushups in 9 minutes and 27 seconds.
I am 62 years old, imagine what you can do if you are younger.
This tells me that the overload principle and s.a.i.d. (specific adaptation to imposed demands) principles are working.
The more pushups you do, with good form, the better you will get.
As well as stronger.
I am also enjoying the 100 pushups challenge more than going to the gym.
Because when I go to the gym, I have to wait for equipment or space to train.
Especially if you want to use the squat rack to do squats.
Or you want some space or weights to do deadlifts.
One of the best benefits of push ups is that you do not need anything.
Only the floor of your home, carpet, wood, linoleum, your driveway.
This is inspiring me to look for more body weight exercises which we can do at home with minimum equipment.
I already see improvement from twelve days of this 100 pushup challenge.
How about you?
100 Pushup Challenge Conclusion
You don’t need to have a very complicated program to get stronger.
But you do need to have a plan.
Start laying the foundation with basic strength training exercises, like pushups.
Start the 100 pushup challenge and then you can add squats or burpees or jumping jacks.
This is how you get to doing 36,000 pushups a year.
Remember, to continue to get stronger, you must record your push up training program.
Without a journal, you have no record and no training, just another workout which you will soon forget.
This is the reason that most people never make progress in transforming their bodies from fat to fit.
Without a record, you do not have the basic requirement of resistance training.
Yes, you should have started doing 100 pushups a day 25 years ago. But, if you did not, the best time to start is today!
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