About a year ago, with three of my friends, I attempted the six-week 100 push-up program. Yes, 100 seemed a bit ambitious, but I thought, if the website says itâ€™s possible, then it must be? Wrong. Well, maybe not wrong, but I didnâ€™t stick around long enough to make the 100 â€“ I only got to 31.
Over my long birthday weekend (June 21), my best friend, Jodi, was visiting and she was doing push-ups and stretches each morning. She reminded of my failed attempt at the 100 push-up program and being the obsessive person I can be, I couldnâ€™t just sit there and watch, so I decided to jump on the bandwagon. I mean, I couldnâ€™t have her being all active and fit without me, now could I?
On day 2 of her visit, she finished 20 push-ups, so I had to see if I could match herâ€¦or beat her. And guess what? I did. I accomplished 25 push-ups before falling on my face. (Pat on the back. Hoorah!) This only reminded me that when Iâ€™m at home or watching TV, all I need is 10 minutes to get in a quality workout session. Try it!
How it works (if youâ€™re up for the challenge). First off, you need to see just how many proper-form push-ups you can do. By the way, my mom couldnâ€™t do one push-up when she started, but after doing the girly, on-your-knee push-ups to start, she is now able to do 5 regular push-ups â€“ anyone can do it! Very important: Donâ€™t stop until you are shaking and canâ€™t possibly do one moreâ€¦youâ€™ll kind of want to fall on the floor. ïŠ
After the initial test has been accomplished, you will place into one of three levels. After your level has been determined, you move on to the actual program â€“ this means 3 days of your week will be spent doing push-ups. Even if you donâ€™t finish the six weeks, you are guaranteed to increase the amount of push-ups with strong arms to boot!
With a total of 21 push-ups, I fell into level three, but I had to actually do the program in level one because it became too difficult to complete each week.
LEVEL 3: Week 1
Day 1 (rest 60 seconds in between each set) Set 1: 10 push-ups Set 2: 12 push-ups Set 3: 7 push-ups Set 4: 7 push-ups Set 5: max (at least 9)
Day 2 (rest 90 seconds in between each set) Set 1: 10 push-ups Set 2: 12 push-ups Set 3: 8 push-ups Set 4: 8 push-ups Set 5: max (at least 12)
Day 3 (rest 120 seconds in between each set) Set 1: 11 push-ups Set 2: 15 push-ups Set 3: 9 push-ups Set 4: 9 push-ups Set 5: max (at least 13)
As you can see, the days get progressively harder and thus, why I had to switch levels. If at any point it becomes too difficult, just repeat whichever week you are struggling with until it becomes easy. I highly recommend this program to friends because even if you donâ€™t finish, you are guaranteed to increase the amount of push-ups you can do with strong arms to boot!
To view the program in its entirety, visit One Hundred Push-Ups.