21-Day Push Up Challenge

VIRTUAL GYM

General Fitness
Coach
COACH KATTOUF

Are you ready to challenge yourself to 21-days straight of push ups? If so, this is the program for you. Each day, for 3-weeks, there will be a push up exercise on this program. In addition, there are also other exercises such as abs exercises, plyometric exercises and other body weight exercises.

We kick of this 21-Day Push Up Challenge with a push up assessment. And then, you get 3 more opportunities to crush this assessment over the next 21-days. As this will allow you to closely monitor your progress. 21-days of push ups; let's get to work!

$39
Get 21-Day Push Up Challenge
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Upper Body Strength
21-days straight of push ups will help to assist in increasing upper body strength.
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Consistency = Success
By stretching your comfort zone, both mentally and physically, and challenging yourself to workout 7 days/week for 21-days straight helps to set you up for great success. It is this type of workout consistency that can help lead to great results.
Features
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Log & Track your workouts using the TrainHeroic app!
Equipment
Required
None. All body weight exercises.
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Sample Week
Week 1 of 3-week program
Sunday
PUSH UP ASSESSMENT

A

LDF STRETCH SEQUENCE 1

1 x 3:00

B1

Seal Jacks

2 x 1:00

B2

LDF Abdominal Crunch

2 x 25

C

LDF CHEST Push Up

1 x 2:00

Monday
Week 1 Day 2

A

LDF STRETCH SEQUENCE 2

1 x 3:00

B1

LDF LEGS Body Weight Squats

3 x 1:00

B2

LDF ABS SIT UP

3 x 10

C

LDF Plank to Push Up

15, 12, 10, 8

Tuesday
Week 1 Day 3

A

LDF STRETCH SEQUENCE 2

1 x 3:00

B1

LDF LEGS REVERSE LUNGE

3 x 0:30

B2

LDF Abdominal Crossover (Opposite Knee to Elbow)

3 x 20

C

LDF CHEST Staggered Hand Push Up

15, 12, 10, 8

Wednesday
Week 1 Day 4

A

LDF STRETCH SEQUENCE 2

1 x 3:00

B

LDF LEGS Body Weight Squats

3 x 0:30

C

LDF Abdominal Crunch

3 x 0:30

D

LDF CHEST Push Up

15, 12, 10, 8

Thursday
Week 1 Day 5

A

LDF STRETCH SEQUENCE 2

1 x 3:00

B1

LDF CARDIO Leg Hop Over

3 x 0:30

B2

LDF ABS Reverse Crunch

25, 20, 15

C

LDF CHEST Push Up w/ Knee to Chest

15, 12, 10, 8

Friday
Week 1 Day 6

A

LDF STRETCH SEQUENCE 2

1 x 3:00

B1

LDF CARDIO Squat Jacks

3 x 0:30

B2

LDF ABS Standing Oblique Crunch

3 x 25

C

LDF CHEST Close Grip/Diamond Push Up

15, 12, 10, 8

Saturday
Week 1 Day 7

A

LDF STRETCH SEQUENCE 2

1 x 3:00

B1

LDF LEGS Body Weight Squats

3 x 0:30

B2

LDF ABS SIT UP TWIST

15, 12, 10

C

LDF CHEST Push Up w/ Knees-to-Chest

15, 12, 10, 8

Coach
More from VIRTUAL GYM
coach-avatar COACH KATTOUF

Our motto is simple: NO WHINING. NO COMPLAINING. NO EXCUSES. Dr. Rick Kattouf II is an OCB Masters Pro Natural Bodybuilder, SC State Record Holder, National Record Holder & World Record Holder in Natural Powerlifting (WNBF), Doctor of Optometry, 2x Amazon Best-Selling author, NESTA Sports Nutrition Specialist, NESTA Heart Rate Performance Specialist & NPTA Master Personal Trainer.

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NO WHINING. NO COMPLAINING. NO EXCUSES.

Let's crush these push up workouts!

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