Did you do the baseline test and are you ready to start the pushups challenge?
- 1 to 5 pushups achieved in the previous test? Column 1.
- 6 to 10 pushups achieved? Column 2
- Getting between 11 and 25 pushups? Column 3.
- More than 25 push up achieved? In that case we advise you to start in week 3 at column 2 or 3.
How does the pushup challenge work?
Example: you did 9 pushups in the baseline test. If you look at the table below (Week 1, Day 1), you will see 5 sets in the second column (6 – 10 pushups).
Taking breaks
One set contains the number of pushups to be done. So to do the first set, you will have to perform 6 pushups. Rest 60 seconds after the first set before you start the second set. for your progress. Your muscles need some time to relax but remain active, a break ensures that you can perform more pushups.
Performing multiple sets including breaks makes the path to the 100 pushups just ‘easy’.
However, do not try to exploit the breaks and keep them as short as possible. Waiting for more than a few minutes will reduce the growing effect on your muscles.
Make sure that you drink enough water before, during and after pushups. Because fitness exercises allow your body to sweat and drinking water keeps your body moist so it prevents any dehydration.
Taking breaks
Day 1 finished? Rest 1 or 2 days before you start day 2. Try to free 3 days each week in which you do pushups, like Tuesday, Thursday and Saturday.
Week 1, Day 1
Take a 60 seconde brake after each set (longer if needed)
| 0 – 5 | 6 – 10 | 11 – 25 | |
| Set 1 | 2 | 6 | 11 |
| Set 2 | 3 | 7 | 12 |
| Set 3 | 2 | 4 | 8 |
| Set 4 | 2 | 4 | 7 |
| Set 5 | max (minimal 3) | max (minimal 5) | max (minimal 10) |
Week 1, Day 2
Take a 60 seconde brake after every set (longer if needed)
| 0 – 5 | 6 – 10 | 11 – 25 | |
| Set 1 | 3 | 7 | 11 |
| Set 2 | 4 | 7 | 12 |
| Set 3 | 3 | 6 | 10 |
| Set 4 | 2 | 4 | 7 |
| Set 5 | max (minimal 4) | max (minimal 6) | max (minimal 12) |
Week 1, Day 3
Take a 60 seconde brake after every set (longer if needed)
| 0 – 5 | 6 – 10 | 11 – 25 | |
| Set 1 | 5 | 9 | 12 |
| Set 2 | 6 | 9 | 14 |
| Set 3 | 4 | 7 | 11 |
| Set 4 | 3 | 5 | 10 |
| Set 5 | max (minimal 6) | max (minimal 7) | max (minimal 14) |
Well done, on completing week 1, See you in week 2!
Is week 1 still too difficult? No problem, enough people make it. In that case it is advisable to take the pretest again or try again this week. This can be done by doing the whole week again or doing that day again where you are stuck.