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

Push-ups have the potential to change your entire body. They affect core, glutes, quads, abs, chest, shoulders, back and triceps. We all have to start from somewhere which is why the Wall Push-Up Challenge becomes the proofing ground you need to prepare you for your fitness journey. Through 30 days you will feel the transformation. 

Instructions: For the wall push-up hold to failure lower yourself into a wall push-up position and hold it for as long as you can, even if it's just 5 seconds. Repeat 3 times in total with a 30 second break in between. 

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