Push-up & Plank Challenge Workout

Not going to lie – this workout is tough, thus the CHALLENGE. I’ll start off by going over the workout as prescribed and then give you some tips for modifications so that everyone can give it a try!

The workout, obviously, is focused on planks and push-ups. The workout will focus mainly on working your core (your entire abdominal wall & back) & chest.
The variations introduced in the workout will help to work other muscles groups including deltoids, lats, triceps, biceps, glutes & hamstrings).


Here’s what to do if you are aiming to complete the workout “as prescribed”:

  1. Start with 10 reps of the push-up variation
  2. Follow immediately with 30 seconds of the plank variation.
  3. Rest 10 seconds
  4. Repeat the push-up/plank scheme for a 2nd round
  5. Repeat steps 1-4 for the following set.
  6. Rest 1 minute
  7. Move to the next 2 sets and complete in the same manner (steps 1-5)

For example, the first two sets are completed like this:

  • 10 Push-up to T + 30 second High Plank Hold
  • Rest 10 seconds
  • 10 Push-up to T + 30 second High Plank Hold
  • Rest 10 seconds
  • 10 Push-ups with Shoulder Tap + 3o seconds Shoulder Tap Plank
  • Rest 10 seconds
  • 10 Push-ups with Shoulder Tap + 30 seconds Shoulder Tap Plank
  • Rest 1 Minute

Here is a demo video of each of the movements:

Now, to the modifications.
As I mentioned, this is very challenging. Don’t feel discouraged if you can’t get through without extra rest (or maybe you’re even too intimidated to start). That’s ok! Here are some easy ways to make this workout work for you.

  1. Work through each set only 1 time (10 reps of push-ups+ 30 second planks) then rest 10-15 seconds (or more) and move onto the next set.
  2. Cut the reps. Try 5 of each push-up variation (or 4 or 3 or 2) and 10, 15 or 20 seconds of the plank hold.
  3. Cut the workout in half. Move through the workout in the manner described above but only complete the first half of the workout (or even just the first 2 sets).
  4. Modify the movements. Perform the push-up variations from a kneeling position.

NOTE: You can also combine any of the tips above. Cut out some of the sets, reduce the reps & modify the movements.

ANYTHING is better than NOTHING and you won’t get better if you don’t try.

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