Corporate Fitness and Active Aging

Corporate Wellness: Free Workout Friday - Push Up Challenge

free workout fridaySummer is the perfect time to take on a big fitness challenge! How about trying the famous 100 Push-ups challenge? This website will give you a training program to follow to start increasing your number of push-ups from your initial baseline. Even if you don’t make it to 100 after the 7-week program, you can still really increase the endurance in your muscles and double your push-up number! You can attempt this challenge on your toes, or modified, on your knees.

Aside from the push-ups that are built into the training program, here are some other strength exercises you can do to assist with a hefty goal of 100 push-ups:

  1. Chest press—This exercise trains the pectoral muscles, which are the main ones you use during a push-up. Work on lifting heavier weight and doing 8-10 reps to work on muscular strength, then also lifting lighter weight for 15-20 reps to work on muscular endurance.
  2. Shoulder press—Shoulders are a secondary muscle group that are working in performing a push-up. Work on increasing both the muscular strength and endurance with a mixture of high and low reps.
  3. Dips—Triceps are the assistor muscles to any chest exercise, like a push-up, so strengthening them is also important. Try dips, which are a body weight exercise similar to a push-up. Perform them until muscle fatigue.
  4. Plank—Since the body is held in a plank position for the majority of a push-up, it’s also important to strengthen the core. After many reps of push-ups, you may start to feel it in your abs just as much as your arms! In the plank, really stress keeping the hips in line with your body and lifting the belly button up to the spine. Hold until muscle fatigue.Like what you just read? Click here to subscribe to the blog.


Topics: corporate wellness corporate fitness nifs fitness management Free Workout Friday