The pull up and push up are two crucial bodyweight movements that demonstrate your actual strength levels in regards to your body weight. There is no additional loads being placed on your body other than the mass you carry around on a daily basis. It’s these two movements that show how strong you actually are. It’s also two of the harder bodyweight exercises to improve upon.

This challenge is not only aimed to get you all stronger and better at two solid upper body movements, but it’s also a test of adherence. Can you set your mind to something and stick with it for 30 full days. Regardless of schedule, travel, work, school, family, etc. Can you set aside distraction and stay true to a goal you set yourself?

So let’s get down to the nitty gritty. This is a 30-day Pull up and Push up program. Each day you will have a prescribed workout focused around either a push up or a pull up. You’ll have a set workout that can be done easily before or after class or at home (Saturdays and Sundays feature only Push Up Programming). With each day, the rep scheme will increase allowing you to slowly progress in the overall volume of the movements aiming to getting you stronger and more comfortable with each of these nasty exercises. If you miss a day, just pick up on the following day and keep at it. In regards to pull ups, band it up until you hit the FIRST rep count in the workout and no more. Then stick with that band throughout that day. This band should be decreased as you continue along the program as your strength levels grow but it is up to you to challenge yourself with each workout. This goes for push ups on the knees as well. Stay off your knees until you cannot perform the required reps in a set. Drop down to the knees only when necessary.

Let me be real for a second here. If you don’t adhere to the standards listed below EVERY SINGLE DAY, even when no one is watching, you’re doing yourself a disservice. If you are unsure if you’re meeting the standards - grab a friend to judge you or film yourself. The other point that must be addressed is your continual pursuit of pushing yourself. Be honest and true to your abilities, strength levels, and your current modifications. Continue to push yourself with each workout to get better. Lower your band strength consistently. Test each push up from your feet first before going down to your knees. Don’t be afraid to fail in a set because you pushed yourself to be better. THIS is what will bring about huge changes in your body and your strength.