October Challenge: Push It Real Good

Hello and Happy Tuesday!

Ready for a fun, simple activity to get you doin' push-ups like a soldier in no time? The monthly challenge is back and this October, it's 31 push-ups for 31 days. Can you #pushit?

Here's the rules:

The challenge is simple! All you have to do is complete 31 push-ups as prescribed on the day that it is assigned. The 31 repetitions can be done in intervals throughout the day, they do not have to be completed all at once. One full rep is counted when the chest comes no less than ½ inch from the floor, and then arms are locked out completely at the top of the move. Print off the calendar and place it somewhere to remind you so that you don't miss a day! Cross off the days as you go. 

Check Your Form:

Standard Push Up: Lying on the floor face down, place hands directly under your shoulders a little bit wider than shoulder width apart. Come up onto your toes, engage the core, exhale and push your body up off the floor straight up into a plank position (hips, back, shoulders in a straight line). Keeping your back flat, elbows tucked close to the body and eyes focused on the floor a few feet in front of you, lower entire body back down until your chest nearly touches the floor, and push back up to your starting position with an exhale.

Modification (Can be used with any push up types as needed): Keeping in mind your technique from the Push Up type assigned, complete this push up from the “knees” or technically from the area directly above the knee rather than the toes. 

Incline Push Up: While feet are on the ground, the hands are placed on an elevated surface such as a bench, a stair, a physioball, etc. If you're doing modified push ups, choose something high enough such as a windowsill so that you can do them from your feet.

Staggered Push Up: Place one hand about 6 inches in front of the other as assigned.

Close Grip Push Up: Keeping hands in line with the shoulders, place them close together, about 6 inches apart. Tuck elbows in tight. This push up still targets the chest but also hits the triceps.

Wide Grip Push Up: Keeping hand sin line with the shoulders, place them about 3 inches wider than shoulder width apart. Elbows will come out a bit wider. This push up still targets the chest but also hits the back and shoulders.

 Questions? Just ask in the comment section! Good luck!