30 days · Push up
30-day push up challenge
The 30-day push up challenge: 10 a day up to 50, a rest every fourth day, the whole chart day by day, and how to run it with friends in the app.
The chart
10 to 50
in 30 days.
10 on day one, 50 on day 30, with every fourth day off. The chart is the whole plan, and the total comes to 690 push ups.
690 push ups in all.
Worth 690 points in the app, at 1 per push up.
Day 1
10
push ups
Day 2
10
push ups
Day 3
15
push ups
Day 4
Rest
Day 5
15
push ups
Day 6
15
push ups
Day 7
20
push ups
Day 8
Rest
Day 9
20
push ups
Day 10
25
push ups
Day 11
25
push ups
Day 12
Rest
Day 13
25
push ups
Day 14
30
push ups
Day 15
30
push ups
Day 16
Rest
Day 17
30
push ups
Day 18
35
push ups
Day 19
35
push ups
Day 20
Rest
Day 21
35
push ups
Day 22
40
push ups
Day 23
40
push ups
Day 24
Rest
Day 25
45
push ups
Day 26
45
push ups
Day 27
45
push ups
Day 28
Rest
Day 29
50
push ups
Day 30
50
push ups
With friends
Three steps. Then it runs itself.
Create the challenge
In the app, start a new challenge: name it, give it 30 days, and add Push up.
Set the rule
Add a daily rule for Push up — the day-one number, or the last day's if you want it hard. Adherence is worked out from what actually lands.
Hand out the code
The challenge is private until you share it. Everyone logs their own, and the board settles it.
How it is counted
There is no watch that counts push ups, so nobody's does. Say it out loud in the app or type it in, and it lands the same as a synced session.
Questions
Asked about the 30-day push up challenge
How many push ups a day?
10 on day one, 50 on day 30, with every fourth day off. The chart is the whole plan, and the total comes to 690 push ups.
Can I do them on my knees?
Yes. Count them the same. The chart cares that you did the number, not which variation, so move to full push ups whenever the day's number starts to feel easy.
Do I have to do them all at once?
No. Fifty push ups is five sets of ten spread through the day, and it counts the same. Log the total at the end, or each set as you go.
Can I do it with friends?
Yes. Create a challenge in the app, add Push up with a daily rule for the day's number, and share the code. Everyone logs their own, and the board settles it.
What if I miss a day?
Nothing breaks. The chart is the plan; the challenge counts what actually lands, so pick it up the next day. With friends, the board already shows who kept going.
Is it free?
Yes. The athlete app is free, challenges included. Coaches pay for their workspace; the people they coach do not.
Other challenges
When this one is done.
7 days · Plank
7-day plank challenge
30 to 120 a day
30 days · Squat
30-day squat challenge
20 to 100 a day
14 days · Pull up
14-day pull up challenge
2 to 10 a day
7 days · Sit up
7-day sit up challenge
20 to 50 a day
14 days · Burpees
14-day burpee challenge
5 to 30 a day
7 days · Running
7-day running challenge
1 to 3 a day
7 days · Steps
7-day 10,000 steps challenge
10,000 a day
Start the 30-day push up challenge.
Bring someone.
Get the app, create the challenge, and hand your friends the code.