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50 Push-ups in 30 Days!!

I love push-ups and I’m confident that to build overall strength, the push-up is close to the perfect exercise. It works the entire body! Some of us feel intimidated by this old school move but it’s one that doesn’t take long to master, you just need to put in a little time.

This challenge allows you to slowly build up your strength, helping you go from 5 to 50 push-ups in 30 days. I pinky swear promise!

Week 1: Time to focus on form with this gentle warm-up week. Start each session in a straight arm plank with hands just a little wider than shoulders. Find a neutral spine position by engaging the glutes, drawing abs in (belly button to spine), keeping hips from drifting up by tucking the tailbone under and keeping elbows from flaring out more than 45 degrees away from the torso. Make sure to breathe in on the way down and out on the way up. Please be mindful of your perfectly aligned form!!!

Week 2: This week you’ll go from 12 to 20 push-ups. Hitting your daily goal will be super motivating and rewarding. The beauty of this challenge is that it can be done anywhere, at any time, in any clothing.

Week 3: This week you’ll go from 20 to 32 push-ups. Don’t let this week overwhelm you, you’ve got this!! Go slowly, pause in between if needed and keep on breathing.

Week 4: In the fourth and final week, you’ll go from 35 to 50 push-ups. Oh my!!! Time of day might matter to you this week and mornings could feel easier, when your muscles are just waking up and ready to roll. If you need to split this week’s push-ups into two sets, go for it. Please keep the sets no more than 1 min apart.

*Push-up modifications: If you need to modify because you can’t support your body weight yet, go down to your knees. This position works to build overall strength too!!! If you’d like to play around with the chaturanga/military push-up (my favorite), pull those elbows in by your sides with hands under your shoulders.

Please make sure that you are super focused on all of your form cues with every single push-up - elbows at 45, tailbone tucked, belly button in, glutes tight and breath flowing.

SoulShine Schedule:

Please sign up for your classes. I will let you know our venue the morning of class. Sunny days will be on the court and rainy days, for the time being, will be in my barn/garage. Reminder that each class is on Zoom and also recorded.

Monday: HIIT - 8:15-9:15 am

Tuesday: HIIT Yoga Fusion - 8:15-9:15 am

Thursday: PiYo @ The Athletic Club - 12-1 pm

Friday: HIIT - 8:15-9:15 am

***Drop me a line to let me know if you’re in for the push-up challenge***

Shine on,

Jode xo


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