300 challenge!

If you were limited to choosing only one exercise to workout with, what would it be? Well, assuming you don’t want to focus on only one part of your body, you will probably want to choose an exercise that will target multiple muscle groups. So, what’s it going to be?

Although there may be some individuals who believe that push ups are an exercise that is strictly for the arms and chest, I would think that these days many realize that it is one that targets a lot more muscle groups than that. The shoulders, abdominal muscles, back, glutes, and legs are all positively affected during this motion. Essentially a full-body workout, the push up is an exercise that can be done in a small area just about anywhere and requires little to no equipment.

So, if you are stuck on what to do for your next workout, how about doing some push ups? Find them boring? Give this 300 push up challenge workout a try. There’s plenty of variety to keep your muscles guessing!

300 push up challenge

Set 1: Do each of the following exercises one after the other.

• Squat Thrust Push up x2
• Dive Bomber Push up x2
• Spiderman Push up x2
• Diamond Push up x2
• Walk Across Push up x2
• Star Push up x2
• Push up and Cross Knee Tuck x2
• Staggered Push up x2
• Incline Push up x2
• Decline Push up x2

Rest 30-60 seconds.

Set 2: Do 4 reps of each resting 15 secs after every 2 exercises. Rest 30-60 seconds.
Set 3: Do 6 reps of each resting 15 secs after each exercise. Rest 30-60 seconds.
Set 4: Do 8 reps of each resting 30 secs after every 2 exercises. Rest 30-60 seconds.
Set 5: Do 10 reps of each resting 30 secs after each exercise.

Still struggling to do push ups from your feet? Try this workout:

Beginner 300 push up challenge workout

• Squat Thrust Push up x2 (drop down to your knees for the push up)
• Pike to Plank x2
• Spiderman Plank x2
• Diamond Push up x2 (from knees)
• Walk Across Push up x2 (from knees)
• Star Plank x2
• Plank and Cross Knee Tuck x2
• Staggered Push up x2 (from knees)
• Incline Push up x2
• Negative Push up x2 (lower down for a count of 5)

Rest 30-60 seconds.

Set 2: Do 4 reps of each resting 15 secs after every 2 exercises. Rest 30-60 seconds.
Set 3: Do 6 reps of each resting 15 secs after each exercise. Rest 30-60 seconds.
Set 4: Do 8 reps of each resting 30 secs after every 2 exercises. Rest 30-60 seconds.
Set 5: Do 10 reps of each resting 30 secs after each exercise.

Have fun!