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January 2010 - 100 Push-ups

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100 Push-ups (WOM)Edit

Goal: Be able to do 100 continuous push-ups

The workout of the month for this month is push-ups. The goal is to be able to do 100 (a century) concurrent push-ups without rest by the end of the month. It does not matter if you are incredibly buffed, overweight, or have never done a push-up before. If you follow this months program, you should be able to do push-ups until the cows come home by the end of the month.

This workout is broken into 3 day workouts with a forth rest day.

... post results and comments here

Week #1Edit

Day 1-3Edit

Do 10 push-ups each day, both in the morning and evening. If you cannot do 10 push-ups in a row, then rest as needed in between push-ups. Make sure you take a deep breath at the crest of each push-up.

On the last day, instead of 10 push-ups, do as many as you can without stopping. Make sure they are good push-ups, with your back straight, and going all the way down and up (not speed push-ups, slow).

Record your number in the comments.

Warmup: do 3 burpees

Cooldown: do 5 situps or crunches

Day 4Edit

Rest.

Day 5-7Edit

Do 3 sets of 10 push-ups each, each day, both in the morning and evening. Rest as needed in between sets. Make sure they are good push-ups, with your back straight, and going all the way down and up.

Warmup: do 5 burpees

Cooldown: do 8 situps or crunches

Week #2Edit

Day 1-3Edit

Do 20 push-ups each day, both in the morning and evening. If you cannot do 20 push-ups in a row, then rest as needed in between push-ups. Make sure you take a deep breath at the crest of each push-up.

On the last day, instead of 20 push-ups, do as many as you can without stopping. Make sure they are good push-ups, with your back straight, and going all the way down and up (not speed push-ups, slow).

Record your number in the comments.

Warmup: do 5 burpees

Cooldown: do 8 situps or crunches

Day 4Edit

Rest.

Day 5-7Edit

Do a 2-4-8-16-32-16-8-4-2 push-up pyramid. Rest as needed in between sets. i.e. do 2 push-ups, rest, do 4 push-ups, rest, ... etc.

Warmup: do 5 burpees

Cooldown: do 8 situps or crunches


Week #3Edit

Day 1-3Edit

Do 3 sets of 20 push-ups each day, both in the morning and evening. Rest as needed in between sets.

On the last day, instead of the sets, do as many as you can without stopping. Make sure they are good push-ups, with your back straight, and going all the way down and up (not speed push-ups, slow).

Record your number in the comments.

Warmup: do 5 burpees

Cooldown: do 8 situps or crunches

Day 4Edit

Rest.

Day 5-7Edit

Do 5 sets of 10 burpees. Rest as needed in between sets.

Warmup: do 5 push-ups

Cooldown: do three sets of 10 situps or crunches


Week #4Edit

Day 1-3Edit

Do 10 of each of the following:

  • push-ups
  • fist push-ups
  • finger-tip push-ups
  • wrist push-ups
  • one arm push-ups (10 each arm)
  • clapping push-ups
  • handstand push-ups

Warmup: do 5 burpees

Cooldown: do 8 situps or crunches

Day 4Edit

Rest.

Day 5-7Edit

Do a 8-16-32-64-32-16-8 push-up pyramid. Rest as needed in between sets. i.e. do 4 push-ups, rest, do 8 push-ups, rest, ... etc.

Warmup: do 5 burpees

Cooldown: do 8 situps or crunches

Day 8Edit

Rest.

Day 9Edit

Do 100 push-ups, or as many as you can without stopping. Make sure they are good push-ups, with your back straight, and going all the way down and up (not speed push-ups, slow).

Record your number in the comments


Check out FitClick to help track the number of push ups, situps, crunches, and burpees you do.

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