1
5 knee push-ups
3 sets
30 seconds rest
2
20 seconds
knee push-up
hold
3
5 knee push-ups
3 sets
30 seconds rest
4
20 seconds
knee push-up
hold
5
6 knee push-ups
3 sets
30 seconds rest
6
25 seconds
knee push-up
hold
7
6 knee push-ups
3 sets
30 seconds rest
8
25 seconds
knee push-up
hold
9
7 knee push-ups
3 sets
30 seconds rest
10
30 seconds
knee push-up
hold
11
7 knee push-ups
3 sets
30 seconds rest
12
30 seconds
knee push-up
hold
13
8 knee push-ups
3 sets
30 seconds rest
14
35 seconds
knee push-up
hold
15
8 knee push-ups
3 sets
30 seconds rest
16
35 seconds
knee push-up
hold
17
9 knee push-ups
3 sets
30 seconds rest
18
40 seconds
knee push-up
hold
19
9 knee push-ups
3 sets
30 seconds rest
20
40 seconds
knee push-up
hold
21
10 knee push-ups
3 sets
30 seconds rest
22
45 seconds
knee push-up
hold
23
10 knee push-ups
3 sets
30 seconds rest
24
45 seconds
knee push-up
hold
25
11 knee push-ups
3 sets
30 seconds rest
26
50 seconds
knee push-up
hold
27
11 knee push-ups
3 sets
30 seconds rest
28
50 seconds
knee push-up
hold
29
12 knee push-ups
3 sets
30 seconds rest
30
60 seconds
knee push-up
hold
save
reset

Push-ups are the perfect exercise. They help develop strong arms and shoulders. They work out the chest and abs. They challenge the core; strengthen neck muscles, recruit the tendons of the hips and lower back and even work the quads and glutes. Yet not everyone can do them and you can't do them the question is, how do you even start? The Knee Push-Ups Challenge helps you get where you want to by allowing you to develop all the same muscle groups at a gradual pace with a lighter load. If you can't yet do outright push-ups and want to get to that exulted state then this is the Challenge to start with. It will change how you feel about yourself. More than that, it will change what you can physically do.

What it works: chest, tricep and shoulders.

The challenge is suitable for both men and women. It'll help you tighten up your chest muscles, shaping and lifting your pecs (breasts). 

Download

 30-Day Challenge by DAREBEE