1
to failure
push-ups
3 sets
30sec rest
2
20 shoulder taps
3 sets
30sec rest
3
to failure
push-ups
3 sets
30sec rest
4
22 shoulder taps
3 sets
30sec rest
5
to failure
push-ups
3 sets
30sec rest
6
24 shoulder taps
3 sets
30sec rest
7
to failure
push-ups
3 sets
30sec rest
8
20 shoulder taps
4 sets
30sec rest
9
to failure
push-ups
3 sets
30sec rest
10
22 shoulder taps
4 sets
30sec rest
11
to failure
push-ups
4 sets
30sec rest
12
24 shoulder taps
4 sets
30sec rest
13
to failure
push-ups
4 sets
30sec rest
14
20 shoulder taps
5 sets
30sec rest
15
to failure
push-ups
4 sets
30sec rest
16
22 shoulder taps
5 sets
30sec rest
17
to failure
push-ups
4 sets
30sec rest
18
24 shoulder taps
5 sets
30sec rest
19
to failure
push-ups
4 sets
30sec rest
20
20 shoulder taps
6 sets
30sec rest
21
to failure
push-ups
5 sets
30sec rest
22
22 shoulder taps
6 sets
30sec rest
23
to failure
push-ups
5 sets
30sec rest
24
24 shoulder taps
6 sets
30sec rest
25
to failure
push-ups
5 sets
30sec rest
26
20 shoulder taps
7 sets
30sec rest
27
to failure
push-ups
5 sets
30sec rest
28
22 shoulder taps
7 sets
30sec rest
29
to failure
push-ups
5 sets
30sec rest
30
24 shoulder taps
7 sets
30sec rest
save
reset

00:00

:
START
30 sec
60 sec
2 min
Reset
Pause
Restart

Chisel your arms and pump up your chest with this 30-day challenge! Get extra definition in your upperbody and lift your pecs. It's perfect for men and especially good for women (a sports bra is highly recommended for this challenge). The challenge works primarily your chest, triceps, abs and core.

Push-ups "to failure" stands for your maximum, do as many repetitions as you can whether it's 4 push-ups or 40 - just do your best every time. It's ok to substitute with knee push-ups if a full push-up is not something you can do yet.

Tip: if you own a pair of dumbbells you can do renegade rows instead of shoulder taps for additional back and biceps work. If your dumbbells are over 8kg (16lb) halve the number of reps per set.

30-Day Fitness Challenge by DAREBEE

Download

 30-Day Fitness Challenge by DAREBEE