Push-up challenge

Research shows that if you’re struggling to do push-ups on your toes, dropping to your knees is a highly effective alternative. However, that doesn’t mean knee push-ups should remain your status quo. Follow this 16-day push-up challenge and you’ll safely progress from knee to toe push-ups in no time.

DOWNLOAD THE CHALLENGE

Before you start

Practice push-ups on your knees and make sure you’ve got the technique right. Remember a full range push-up is when you reach a 90° angle at your elbow. When you do half range push-ups you don’t drop down so deep.

You can pick up some more in-depth technique advice here.

TIPS:

• Take breaks whenever you need to, but aim to complete the day’s repetitions within a five minute time frame.
• Try to do your daily push-ups at the same time each day – as soon as you get up, right before bed, or at the beginning of your daily workout.

Check out some more pro tips here:

The 16-day challenge

Day 1: 4 full range push-ups on knees, 12 half range push-ups on knees
Day 2: 6 full range push-ups on knees, 10 half range push-ups on knees
Day 3: 8 full range push-ups on knees, 8 half range push-ups on knees
Day 4: 10 full range push-ups on knees, 6 half range push-ups on knees
Day 5: 12 full range push-ups on knees, 4 half range push-ups on knees
Day 6: 14 full range push-ups on knees, 2 half range push-ups on knees
Day 7: 16 full range push-ups on knees
Day 8: 16 full range push-ups on knees (try and do it a little faster than day 7)
Day 9: 2 push-ups on toes, 14 push-ups on knees
Day 10: 2 push-ups on toes, at least 14 push-ups on knees (more if you can)
Day 11: 4 push-ups on toes, 12 push-ups on knees
Day 12: 4 push-ups on toes, at least 12 push-ups on knees (more if you can)
Day 13: 6 push-ups on toes, 10 push-ups on knees
Day 14: 6 push-ups on toes, at least 10 push-ups on knees (more if you can)
Day 15: 8 push-ups on toes, 8 push-ups on knees
Day 16: 16 push-ups in total – as many as you can on your toes

Workouts like BODYPUMP™, LES MILLS GRIT™, CXWORX™ and BODYATTACK™ typically feature push-up variations. You can find a class near you or work out On Demand.  

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This challenge was designed by Jinger Gottschall, PhD, an Associate Professor at Penn State University. Gottschall has led numerous studies into the effectiveness of various exercise regimes and works closely with Bryce Hastings, Les Mills Head of Research, to test all sorts of exercise programming. When it comes to getting the best results from the time you spend working out, this woman knows the way to go.

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