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100 Push Ups Home Workout Routine

Doing 100 push ups in a row is a challenging task and if you have tried it before you will know it is hard. Most people are able to do between 0-20 with the fitter people being able to knock out more.

Recently i have come across a program that focuses on push ups and in just 6 weeks of following the program you could be knocking out 100 consecutive push ups.

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Before You Start The 100 Push Up Challenge

Before you start this home workout routine you should do the initial test as shown below. Perform as many push ups as you can in one go and then refer to the below chart to see what level you should start on.

The workout is set into a 6 week routine, each week you complete a series of 3 workouts and at the end of the week redo the test. If you score enough then you can move onto the next week, if not then you should repeat a week.

Your week should look like this

Monday Push Up Challenge
Tuesday
Wednesday Push Up Challenge
Thursday
Friday Push Up Challenge
Saturday
Sunday

This training split gives you a days rest in between workouts and the whole weekend to recover.

From the feedback i have received on this site it takes most people between 6 and 9 weeks to reach the magic 100.

The complete workout is demonstrated in the PDF below. You can print this out and fold it using the instructions provided into a mini pocket sized workout booklet you can use for tracking your 100 push up challenge.

100 Push Up Challenge (Right Click 'Save As')

After you have downloaded the file, you will need to print it out and visit this site to tell you how to fold it into a booklet.

What is the point in this challenge?

Push ups are a great show of upper body strength and are often used in fitness tests for certain job roles. It is an easy exercise to perform and can be done anywhere.

This training program will not only help you build muscle size and strength but will also burn calories and over the 6 weeks you will end up burning around 17,000 calories from push ups alone.

Being able to do 100 push ups not only proves to yourself that you can achieve a goal but will give you bragging rights so you can tell your mates that you can achieve the magic 100.

The 6 week home workout routine is a good starting point for anyone looking to start training at home or is great to bolt onto your existing workout.

Push Ups will help you develop chest and shoulder muscles as well as core strength as your core is engaged as supporting muscles.

You can experiment with all different hand positions but the most effect one is at or just past shoulder width, this will give you a full range of motion and more explosive power.

You can even download an IPOD app to help you track your workouts, for those of you like me whole cannot afford an IPOD or Iphone then just track your workouts on the printable sheets above or the form below.

Share Your 100 Push Up Challenge Stories

If you are currently following, or have followed the 100 push up challenge then i would like to hear how you got on and your feedback.

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