Pushups to Improve your Mental & Physical Strength

100 Pushups a Day – Introduction

Why do 100 pushups a day? I am sure you would agree that as you get older, it gets harder to get/stay in shape, right? Forget about getting fit, how about just losing weight, like your pot belly or man boobs.

It gets harder and harder to look and feel athletic, especially when you are over 40, 50 and 60+.

But this problem of an aging body gets even worse. You lose muscle mass every year.

According to the NASM (National Academy of Sports Medicine), loss of muscle mass, also known as Sarcopenia occurs as a result of aging. After age 35 you will lose between .5 – 1.0 percent of your muscle mass annually unless you engage in regular physical activity to prevent it.

By engaging in regular resistance training program and following a sound diet that includes adequate amounts of protein, you can prevent most of the muscle loss associated with age.

Health experts recommend that you engage in some of the resistance training that focuses on all major muscle groups a minimum of 2 times per week and up to 5 times per week depending upon your goals.¹⁾https://www.sharecare.com/health/types-of-exercise-programs/muscle-mass-after-35

If you do not make a concerted effort to maintain and build your muscle, you are facing trouble. With less muscle mass, you will get fatter. More fat, and less fit, which means less functional and attractive. Your metabolism will slow down and you will gain weight.

You have a 3 out of 4 chance of being overweight or obese after the age of 20.

Obesity drives many chronic illnesses like type 2 diabetes, high cholesterol and high blood pressure.

So What Can You Do About It?

Two months ago I had this crazy idea to do 100 pushups a day. I have trouble putting on muscle and wanted something simple to do with a minimum amount of time investment. What is simpler than the pushup? And what is easier to do anywhere than push ups?

All you need is a floor and off you go.

Even if you become a walker (which is great) and make sure to take a 30 minute walk every day, that is not enough. You need more resistance training, especially for your upper body.

The push up is the perfect solution to build muscle, with minimum investment, time and money required.

I wrote an article about doing a 100 push up challenge. And I started doing 100 pushups a day on February 16th, 2018. Even though I train fairly often, the first day was not so easy. It took me close to 14 minutes to hit 100 pushups. But, with only 14 minutes necessary, I thought it was certainly worth the time.

Because by the time I finished my 6 or 7 sets of pushups, I felt that I could potentially get stronger.

Here are 23 benefits of doing 100 pushups a day.

What I Learned Doing 100 Pushups a Day for the Last 60 days

1. Your muscles will grow stronger even if you are over 60
2. You need to challenge your body in order to build muscle
3. Increasing the intensity of your training will build your strength
4. If you can only do 20 pushups straight today, you will be able to do more 2 months from now
5. You might even be able to do 50 pushups in a row after 2 months.The last 5 or 10 might not be too pretty, but you will get to 50.  I know this is true because I have increased my initial set of pushups from 20 to 50 in 2 months.  If my body responds to daily pushups at the age of 61, your body will certainly respond as well.
6. Doing pushups every day helps you get better at doing push ups
7. All you need is ten minutes a day to get in a good upper body workout
8. After two months of doing 100 pushups a day, you will see a difference in your physique (assuming you eat real food daily – remember, you can never out train a bad diet, a processed food diet!)
9. You will not only get stronger, but your muscles will get bigger.
10. You could increase your arm measurement by up to 1 inch.
11. Use a hardwood floor if you have one available. They seem to be least vulnerable to your hands getting sweaty and slipping.
12. Keep your room cool.
13. Keep your feet together, makes it a bit easier to do pushups.
14. Practice perfect pushup form, body straight from head to toe.
15. Do your 100 pushups a day first thing in the morning before you have breakfast for best results. This way you make sure to get in your 100 pushups a day training before you get busy commuting and working. Invest in your health and fitness before anything else. There is nothing more important than maintaining and improving your health, is there? When you do not have energy, when you are not feeling or looking good, you will not be living your optimal life.
16. Doing 100 pushups a day will prime the rest of your day and help put you into a peak state.Focusing on only one good health and fitness habit a day will lead to more excellent habits that will change your body and change your life. Once you spend 10 to 20 minutes of your day doing 100 pushups, do you think you want to ruin that effort by downing a blueberry muffin and soda? I don't think so. After your 100 pushups, you are going to be more motivated to eat real food, drink water, get to sleep on time, and do additional training like squats, deadlifts, jump rope, swimming or walking to complement your 100 pushups a day.
17. Think progressive training with records and stop thinking about working out with no measurements
18. Use a 100 pushups a day training log to record how many pushups you did, the number of sets and the total time used.
19. You can use a standard stopwatch, a stopwatch on your smartphone or a fitbit. I prefer the fitbit because of its other features of tracking heart rate for cardio training and steps walked each day.
20. You must use a training log if you want to improve your pushups and get fitter and stronger. As an aside, I believe thatTraining is superior to working out. Why? Because by definition, training is measured and workouts is more of a general activity. How many people have you seen at the gym ‘working out' with not much to show for it? Even after years of working out?  But, if you train with a log, if you record every training session, you will know the time or number of pushups you are trying to beat.
21. You do not need to compete against anyone to become an athlete.
22. Start by competing against yourself. Beat yesterday's time taken to do 100 pushups. Do more pushups on each set today than yesterday, even if it is only one more pushup.
23. 100 pushups a day is a base foundation for pushing you to keep training to get fitter. get stronger. live better.

How To Increase the Intensity Of Your 100 Push Ups a Day Training

Increase your push up intensity to increase the effectiveness of your strength training. Shorten your rest period between sets. For example, let's say you need 10 sets of 10 pushups over 30 minutes to do your first 100 pushups.

And you rested for 3 minutes in between each set.

Every day try to decrease your rest time gradually. You will find that as you decrease your rest time, your muscles will get stronger. And before you know it, you will be able to do 12 or 15 pushups, and then 20 pushups.

As you can see on my own push up log, my initial max pushups was 20 on Feb 16th, 2018.

Date	Initial Set RPE 7	Set 1	Set 2	Set 3	Set 4	Set 5	Total	Time for 100 min:sec
11/1/18	30	25	25	20				22:26
08/05/18	40	20	20	20			100	9:52
08/05/18	40	20	20	10	10		100	9:11
07/27/18	45	25	15	15			100	8:41
07/26/18	40	25	20	15			100	9:52
07/25/18	40	20	15	15	10		100	9:54
05/09/18	50	25	15	10	-	-	100	07:16
05/08/18	50	25	15	10	-	-	100	07:08
05/07/18	40	20	15	15	10	-	100	08:00
05/03/18	45	30	15	10	-	-	100	07:36.6
05/02/18	40	10	25	15	10	-	100	08:33.6
04/26/18	51	25	15	10	-	-	101	06:33.6
04/25/18	51	25	15	10	-	-	101	06:45.8
04/24/18	51	25	15	10	-	-	101	06:48
04/23/18	50	25	15	10	-	-	100	06:46
04/22/18	50	25	15	10	-	-	100	08:25
04/21/18	50	25	15	10	-	-	100	07:25
04/20/18	50	25	15	10	-	-	100	06:27
04/19/18	50	25	15	10	-	-	100	06:23.1
04/18/18	50	20	5	15	10	-	100	06:25
04/17/18	50	20	5	15	10	-	100	06:28
04/16/18	45	10	20	15	10	-	100	06:37
04/15/18	45	10	20	15	10	-	100	06:47
04/13/18	45	20	20	5	10	-	100	07:12
04/12/18	45	20	20	5	10	-	100	06:58
04/11/18	45	5	15	10	15	10	100	07:02
04/10/18	40	10	15	10	15	10	100	06:54
04/09/18	40	15	10	10	15	10	100	10:58
04/08/18	40	10	25	15	10	-	100	11:30
04/07/18	40	10	25	15	10	-	100	07:58
04/06/18	50	25	15	10	-	-	100	07:08
04/05/18	50	25	15	10	-	-	100	06:58
04/04/18	50	25	15	10	-	-	100	06:56
04/03/18	50	25	15	10	-	-	100	07:00
04/02/18	50	25	15	10	-	-	100	07:40
04/01/18	50	25	15	10	-	-	100	08:00
03/31/18	48	22	15	15	-	-	100	08:05
03/30/18	45	25	15	15	-	-	100	08:15
03/29/18	48	22	15	15	-	-	100	08:45
03/28/18	48	22	15	15	-	-	100	07:45
03/27/18	50	20	15	15	-	-	100	08:30
03/26/18	45	20	15	10	10	-	100	07:44
03/25/18	45	20	15	10	10	-	100	07:47
03/24/18	45	20	15	10	10	-	100	07:45
03/23/18	45	20	15	10	10	-	100	07:54
03/22/18	40	20	15	15	10	-	100	08:11
03/21/18	40	20	15	15	10	-	100	08:33
03/20/18	40	20	15	15	10	-	100	08:21
03/19/18	40	20	15	15	10	-	100	08:20
03/18/18	40	20	15	15	10	-	100	09:00
03/17/18	40	20	15	15	10	-	100	08:26
03/16/18	45	20	15	10	10	-	100	08:32
03/15/18	40	20	15	15	10	10	100	09:32
03/14/18	43	15	15	12	5	10	100	08:32
03/13/18	45	20	15	10	10	-	100	08:27
03/12/18	40	20	15	15	10	-	100	09:08
03/11/18	45	20	15	10	10	-	100	09:26
03/10/18	45	20	15	10	10	-	100	09:32
03/09/18	45	20	15	10	10	-	100	08:56
03/08/18	45	20	15	10	10	-	100	09:12
03/07/18	40	20	20	10	10	-	100	09:26
03/06/18	40	25	15	10	10	-	100	09:32
03/05/18	40	20	10	10	20	-	100	09:27
03/04/18	40	20	15	10	15	-	100	10:08
03/03/18	30	25	20	15	10	-	100	10:30
03/02/18	30	25	20	15	10	-	100	10:35
03/01/18	30	25	20	15	10	25 extra	125	10:06
2/28/18	30	25	20	15	10	-	100	10:05
2/27/18	30	25	20	15	10	-	100	09:53
2/26/18	20	20	20	20	10	10	100	10:45
2/25/18	25	20	20	15	20	10	110	22:35
2/24/18	20	20	20	20	10	10	100	11:00
2/23/18	20	20	20	20	10	10	100	10:24
2/22/18	25	20	15	15	15	10	100	11:05
2/21/18	25	19	16	15	15	10	100	12:15
2/20/18	20	19	18	17	13	13	100	11:30
2/19/18	20	19	18	17	13	13	100	11:45
2/18/18	20	19	18	15	15	13	100	12:30
2/17/18	20	18	16	16	15	15	100	12:45
2/16/18	20	18	16	16	15	15	100	13:45

And it took me nearly 15 minutes to do 100 pushups over 7 sets.

On April 19, 2018, I did 50 pushups straight for my initial set. Then 20, then 5, then 15 and 10 for the last set. My best time for 100 pushups is down to 6 minutes and 23 seconds. You will accomplish the same.

Be consistent and before you know it, your time to do 100 pushups a day will decrease as well. And you will be able to do more pushups on your initial set.

However, as of today, Nov 5, 2018, I went backward. I could not stick to a 100 push ups a day because I got a case of tennis elbow from weight lifting. I will write another post about how to deal with tennis elbow aka lateral epicondylitis, no matter how you got it.

But one thing is for sure, it is one painful injury and completely clobbers your ability to workout. I am just getting back into the swing of some push ups here and there but not even sure I can continue.

However, you learn from this how important it is to stay consistent with your training. Back in April I did my personal best of 50 push ups consecutively and 100 push ups in under 7 minutes. Today my best was 25 pushups and 100 over 30 minutes. Big difference. 

I also learned to never let the barbell bounce off the floor when deadlifting, no matter who tells you it is a great idea. 

Conclusion

If you a 50+ year old man or woman, you can absolutely get fitter and stronger than you are today.

And if you are younger, what are you waiting for?

By doing 100 pushups a day, you can inspire and motivate yourself to keep training for better health and strength.

What do you want more of in your life?

More oreo cookies or more fitness and strength?

I shouldn't have asked that, right?

Because you would rather have the Oreos?

Me too, true, but the taste of the Oreos only lasts for a few minutes, and the Oreo high only lasts an hour.

And you are only satisfying your tongue at the expense of the rest of your magnificent body.

Is that fair?

And after a lifetime of Oreos, Snickers, Doritos, etc, you only have a lifetime of obesity and other chronic illnesses to look forward to.

If you invest 10 to 20 minutes of your time to do 100 pushups a day, you are building a foundation for a fitter, stronger and better life.

When you think long term, you are going to want to look and feel great.

A lot more than you want those Oreos.

Stop investing in Nabisco stock and start investing in your health and fitness.

Feeling good and fit tastes much better than tired, out of shape, groggy, diabetic, high blood pressure and fat.

This is how you build better habits, by starting off with one.

And what is more practical than push ups?

You just need a floor, a little space, yourself, a stopwatch or fitbit, a 100 pushups a day training log and a pencil or pen.

That's it.

 

100 Pushups a Day Challenge

Why record your 100 pushups a day in a Journal?

Peter Drucker famously said “What gets measured, gets managed.”

If you want to make progress, you must keep a journal of your pushup workouts.

Here is my updated 100 pushups a day challenge table as of today:

Date	Initial Set RPE 7	Set 1	Set 2	Set 3	Set 4	Set 5	Total	Time for 100 min:sec
11/1/18	30	25	25	20				22:26
08/05/18	40	20	20	20			100	9:52
08/05/18	40	20	20	10	10		100	9:11
07/27/18	45	25	15	15			100	8:41
07/26/18	40	25	20	15			100	9:52
07/25/18	40	20	15	15	10		100	9:54
05/09/18	50	25	15	10	-	-	100	07:16
05/08/18	50	25	15	10	-	-	100	07:08
05/07/18	40	20	15	15	10	-	100	08:00
05/03/18	45	30	15	10	-	-	100	07:36.6
05/02/18	40	10	25	15	10	-	100	08:33.6
04/26/18	51	25	15	10	-	-	101	06:33.6
04/25/18	51	25	15	10	-	-	101	06:45.8
04/24/18	51	25	15	10	-	-	101	06:48
04/23/18	50	25	15	10	-	-	100	06:46
04/22/18	50	25	15	10	-	-	100	08:25
04/21/18	50	25	15	10	-	-	100	07:25
04/20/18	50	25	15	10	-	-	100	06:27
04/19/18	50	25	15	10	-	-	100	06:23.1
04/18/18	50	20	5	15	10	-	100	06:25
04/17/18	50	20	5	15	10	-	100	06:28
04/16/18	45	10	20	15	10	-	100	06:37
04/15/18	45	10	20	15	10	-	100	06:47
04/13/18	45	20	20	5	10	-	100	07:12
04/12/18	45	20	20	5	10	-	100	06:58
04/11/18	45	5	15	10	15	10	100	07:02
04/10/18	40	10	15	10	15	10	100	06:54
04/09/18	40	15	10	10	15	10	100	10:58
04/08/18	40	10	25	15	10	-	100	11:30
04/07/18	40	10	25	15	10	-	100	07:58
04/06/18	50	25	15	10	-	-	100	07:08
04/05/18	50	25	15	10	-	-	100	06:58
04/04/18	50	25	15	10	-	-	100	06:56
04/03/18	50	25	15	10	-	-	100	07:00
04/02/18	50	25	15	10	-	-	100	07:40
04/01/18	50	25	15	10	-	-	100	08:00
03/31/18	48	22	15	15	-	-	100	08:05
03/30/18	45	25	15	15	-	-	100	08:15
03/29/18	48	22	15	15	-	-	100	08:45
03/28/18	48	22	15	15	-	-	100	07:45
03/27/18	50	20	15	15	-	-	100	08:30
03/26/18	45	20	15	10	10	-	100	07:44
03/25/18	45	20	15	10	10	-	100	07:47
03/24/18	45	20	15	10	10	-	100	07:45
03/23/18	45	20	15	10	10	-	100	07:54
03/22/18	40	20	15	15	10	-	100	08:11
03/21/18	40	20	15	15	10	-	100	08:33
03/20/18	40	20	15	15	10	-	100	08:21
03/19/18	40	20	15	15	10	-	100	08:20
03/18/18	40	20	15	15	10	-	100	09:00
03/17/18	40	20	15	15	10	-	100	08:26
03/16/18	45	20	15	10	10	-	100	08:32
03/15/18	40	20	15	15	10	10	100	09:32
03/14/18	43	15	15	12	5	10	100	08:32
03/13/18	45	20	15	10	10	-	100	08:27
03/12/18	40	20	15	15	10	-	100	09:08
03/11/18	45	20	15	10	10	-	100	09:26
03/10/18	45	20	15	10	10	-	100	09:32
03/09/18	45	20	15	10	10	-	100	08:56
03/08/18	45	20	15	10	10	-	100	09:12
03/07/18	40	20	20	10	10	-	100	09:26
03/06/18	40	25	15	10	10	-	100	09:32
03/05/18	40	20	10	10	20	-	100	09:27
03/04/18	40	20	15	10	15	-	100	10:08
03/03/18	30	25	20	15	10	-	100	10:30
03/02/18	30	25	20	15	10	-	100	10:35
03/01/18	30	25	20	15	10	25 extra	125	10:06
2/28/18	30	25	20	15	10	-	100	10:05
2/27/18	30	25	20	15	10	-	100	09:53
2/26/18	20	20	20	20	10	10	100	10:45
2/25/18	25	20	20	15	20	10	110	22:35
2/24/18	20	20	20	20	10	10	100	11:00
2/23/18	20	20	20	20	10	10	100	10:24
2/22/18	25	20	15	15	15	10	100	11:05
2/21/18	25	19	16	15	15	10	100	12:15
2/20/18	20	19	18	17	13	13	100	11:30
2/19/18	20	19	18	17	13	13	100	11:45
2/18/18	20	19	18	15	15	13	100	12:30
2/17/18	20	18	16	16	15	15	100	12:45
2/16/18	20	18	16	16	15	15	100	13:45

After 21 days on this 100 pushups a day challenge, I hit 45 pushups straight in the initial set.

And today did a total of 100 pushups today in 8 minutes and 27 seconds.

This is the first time that I broke the 9 minute barrier.

But, this challenge is about you.

Have you started 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 Pushups 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.

Introduction to 100 Pushups a Day

Why do 100 pushups a day?

Between 2,800 and 3,100 pushups a month, which can add up to 36,500 pushups a year?

Because you know you want to get fit.

What new habit can you start that will take you less than 15 minutes a day and put you on the path to fitness?

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 your chest, arms, shoulders, core and your confidence.

No wonder even the Navy Seals incorporate pushups into their training and strength testing.

If pushups are good enough for the Navy Seals, they are good enough for us.

Did You Know That Pushups Alone Can Build an Impressive Physique?

As pushups did for Herschel Walker, the former football player turned MMA fighter:

Image Credit: https://sealgrinderpt.com/navy-seal-workout/herschel-walker-pushup-workout.html/

Herschel did not lift barbells or dumbbells.

Every day Herschel did thousands of pushups and sit ups and 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.

---

Get Yourself a Stop Watch for 100 Pushups a Day

Or use your phone, 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 pushups.

If you can only do one pushup, then do one.

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 5, 4, 3, 2 and 1 pushups, 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 work up to 100 pushups a day.

But, it will happen.

I could not do one pushup five years ago, but now I am doing 100 pushups a day in under 12 minutes a day.

Believe me, I am grateful I can even do one push up at the age of 61.

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 and 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 by doing as many as he could in a stretch, taking a 10–15 second break, and then doing some more until he hit that number. Using the same approach, he worked up to doing 50 push-ups a night, then 100. Slowly he increased his reps until he was doing 2,000 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?

Pushups are a full body exercise.

As a result, pushups can 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.

There are many excellent benefits of pushups which you can read about here.

If Push Ups Are So Great, Why Don’t We Do Them?

That is an easy question to answer, because pushups 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.

True, you cannot easily increase the weight of body weight pushups like you can with the bench press or machine press.

But for pure exercise intensity, you cannot beat pushups.

Lack of Time

You are tired.

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 time, to drive there, get changed, wait for equipment.

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.

Do it.

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?

Of course.

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 Pushups a Day 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.

Now today 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 61 years old, imagine what you can do, I am sure 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.

Why?

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 pushups a day challenge.

How about you?

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 with 100 pushups a day 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 training.

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, which is a path to progression.

Access the Daily Pushups Journal, print copies and get started today on doing 100 pushups a day, 3,000 pushups a month, 36,500 pushups a year.

Yes, the best time that you should have started doing 100 pushups a day and a fitness program was 25 years ago.

But, if you did not do that, the best time to start is today!

Connect And Take Action

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The get fit cheat sheet is the essentials plan I followed to lose 100 pounds in under a year which helped me begin rebuilding my life.

If you want to make changes, why wait? Start today and get more tips to build a stronger tomorrow.

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¹ https://www.artofmanliness.com/2016/07/19/the-herschel-walker-workout/