A new 30 Day Challenge set for push ups, planks and wall sits

Ok, yesterday I started this challenge and yes it runs through until the end of the year. It is a relatively short amount of time and there are variations that anyone can do.

Women or men if you do not think you can do more than a couple or at most ten push ups I want you to do 5 sets of 2-10 push ups. If you more advanced I said yesterday to do 2 sets of as many as you can pus ups and I would like you to stick to that. I am including similar videos to yesterday and if you are up to trying any of the advanced push ups give them a try.

For those that can’t do a proper push up, you should do negative push ups and below you will find a gif that shows you how to do it. Keep your body tight and do not dip your abs or hips and keep your body tight. If you are advanced one variation you can try is with dumb bells. What you do is use dumb bells with round plates that can roll and you start with the dumb bells under your shoulders and while coming upward contract your chest by pulling the dumb bells inward. You will do less reps but you will feel your chest more.

Like I said yesterday the first week is getting used to the movements and building up conditioning and doing the push ups correctly. If you are a beginner or intermediate stick to either 2 sets of as many as you can or 5 sets of 2-10 regular push ups. If you can’t do 5 sets of 5 slow negative push ups. For the advanced you can do 2 sets of as many as you can and then use any of the many push ups in the videos that will be below the text. Do as many as 3 sets and do not worry about reps. I recommend T push ups and spiderman push ups if you do them slowly. I also suggest if you want to do superman push ups do them off of your elbows at first as they are very challenging.

Next is the plank and side plank hold. Beginners do 1 set for as long as you can intermediate and advanced do 2-3 sets. As far as wall sits do just 1 set until you drop. Pics and videos are below. If you have shoulder issues I suggest doing incline pushups and they are listed in the information below.

This is a normal push up position

This is typically done for a minute or more.

This is a side plank. You do one side and then the other.

This is a wall sit and you do it for as long as you can.

This is a T-Push up https://www.youtube.com/watch?v=1CYd6a90F0A

This is a variety of push ups with links. https://greatist.com/fitness/bodyweight-push-up-variations

These are very aggressive push ups and for the normal person doing even 100 push ups in a row all of these variations can knock you down to 10-20 reps at first. https://www.youtube.com/watch?v=naRaVsFn_g4

Each day I will add to what is listed and make it more difficult.