save
1
4 wide grip
6 classic grip
4 close grip
30sec rest | 3 sets
2
500
punches
throughout the day
3
4 wide grip
8 classic grip
4 close grip
30sec rest | 3 sets
4
500
punches
throughout the day
5
4 wide grip
10 classic grip
4 close grip
30sec rest | 3 sets
6
600
punches
throughout the day
7
4 wide grip
12 classic grip
4 close grip
30sec rest | 3 sets
8
600
punches
throughout the day
9
4 wide grip
14 classic grip
4 close grip
30sec rest | 3 sets
10
700
punches
throughout the day
11
6 wide grip
4 classic grip
4 close grip
30sec rest | 3 sets
12
700
punches
throughout the day
13
8 wide grip
4 classic grip
4 close grip
30sec rest | 3 sets
14
800
punches
throughout the day
15
10 wide grip
4 classic grip
4 close grip
30sec rest | 3 sets
16
800
punches
throughout the day
17
12 wide grip
4 classic grip
4 close grip
30sec rest | 3 sets
18
900
punches
throughout the day
19
14 wide grip
4 classic grip
4 close grip
30sec rest | 3 sets
20
900
punches
throughout the day
21
4 wide grip
4 classic grip
6 close grip
30sec rest | 3 sets
22
1000
punches
throughout the day
23
4 wide grip
4 classic grip
8 close grip
30sec rest | 3 sets
24
1000
punches
throughout the day
25
4 wide grip
4 classic grip
10 close grip
30sec rest | 3 sets
26
1200
punches
throughout the day
27
4 wide grip
4 classic grip
12 close grip
30sec rest | 3 sets
28
1200
punches
throughout the day
29
4 wide grip
4 classic grip
14 close grip
30sec rest | 3 sets
30
1400
punches
throughout the day
reset
TIMER

00:00

:
START
30 sec
60 sec
2 min
Reset
Pause
Restart
SETS
1
2
3

 

The Push-Up Ladder challenge focuses on your upper body: triceps, biceps, chest, back, abs and core. Push-up focused days will gradually take you to a more advanced push-up style that will give you increased upper body strength and more control over your body. Punching days engage the same muscles but in a less direct way helping you recover while keeping up the focus. The closer punching sets are performed to each other the better but the total can be comfortably split and spread throughout the day. One set of the ladder (wide grip, classic grip and close grip) is performed without rest between exercises - you switch on the fly.

This challenge can be scaled down to fit your fitness level:
Do only one set of the ladder for Level I.
Two sets of the ladder for Level II.
Do all three sets of the ladder for level III.

The challenge is designed for performance and visual results.

Download

 30-Day Push-Up Ladder Challenge by DAREBEE
X