28 Day Push Up Exercise Challenge (Female)

The 28 Day Push Up Challenge is an adaptation from the Monthly Exercise Challenge for March (#MarchUp). This challenge is back to basics with Push-Ups, We’re going to be challenging ourselves with this fundamental bodyweight exercise and you should join us.

Don’t let the word ‘Push Up’ put you off, we have 3 levels and 3 push-up variations including a wall press suitable for the absolute beginner or a full push-up for the seasoned push-up king.  

The press up or push up exercise is a staple of fitness ability, being used in testing within police and military forces throughout the world, and for good reason too. It’s an excellent way to test an individual’s overall strength because it relies on many components of fitness, muscular strength from shoulders, arms, chest with core stability, joint range of motion, especially at the elbow and shoulder. It’s also a metabolic exercise as it gets multiple muscle groups activating and will require good cardiovascular efficiency and capacity.

Push Up Challenge
Push Up Challenge

Amazing really! that’s why many personal trainers love this exercise and why is a fundamental test of strength and fitness.   You can start at your own level and ability, starting with a standing wall puss up onto a half up and full push up. There are also harder progressions such as a decline press up.  

If it’s March then you can always join in with the monthly exercise challenge for March (MarchUp)


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Push Up Test

This challenge is progressive, you should see some improvement in strength throughout the course of this challenge. We can test how effective it has been by conducting a simple press up test at the start and end of the month. This is really simple to do, read our article Push IT with the Press-Up Strength Test on how to conduct your own test together with a tracking sheet. You will also find normal values in that article which you can compare yourself against.

The test simply involves you performing as many press ups as you can to failure, this is also a good way to determine which of the press up variations you should choose for the challenge. 

Rule of thumb for press up choice

  • If you can’t do 10 Half Press Ups, choose the Wall Press Up
  • If you can’t do one full press up, choose the Half Press Up
  • If you can do more than 20 Half Press Ups, Choose the Full Press Up
  • If you can do more than 20 Full Press Up, choose the Decline Press Up

The above test will help you choose a suitable push-up variation to start on. You can change the push up variation at anytime, just score the points for the variation you choose.

Scoring Sheet

The challenge is split into 3 levels for which you can score your progress, you don’t need to keep to one level, You can mix & match and go up or down a level. Each level has a score associated with it, use the free-scoring sheet available for download below to track your progress and tally your total score for the month

You get either 1,2 or 3 points for the target level and either 1, 2 or 3 points for the Push-Up variation. That’s a maximum of ‘6’ per day, minimum of ‘2’ unless you skip a day in which case it would be ‘0’.

Download Scoring Sheet

e.g, if you choose the LEVEL 2 target guide and the Full Push Up you will get two points for the targets achieved and two points for the exercise variation for a grand total of four points for the day, simple.

28 Day Push Up Challenge Daily Target Guide

Download the 28 Day Push Up Challenge daily target guide, share with your friends and pin to your fridge.

28 Day Push Up Exercise Challenge (Female) - DoctorJeal
28 Day Push Up Exercise Challenge Target Guide

Challenge Design

This challenge is progressive with a periodized training structure to allow adaptations, recovery and progression during the challenge, the target guide as you can see from the chart below is a classic example of a periodized training programme. The programme features a rise and fall in intensity progressively increasing the overall load. We have used this style of programming to structure our #28DayPushUpChallenge Push-Up challenge,

28 Day Push Up Exercise Challenge Target Chart
28 Day Push Up Exercise Challenge Target Chart

28 Day Push Up Exercise Options

Select the push-up variation suitable for your fitness level.

Level 1 (+ 1 point)

Wall Press (Beginner)

Level 2 (+ 2 points)

Half Push Up (Intermediate)

Level 3 (+ 3 points)

Full Push Up (Advanced)

Top Tips

  • Maintain a neutral spine postilion by looking down at the mat
  • Keep body rigid, don’t let the hips drop towards floor
  • Look for a 90 degree (right angle) at the arms.
  • Engage core stabilizers.
  • Perform slow and controlled, 2 seconds up and 2 seconds down. 

Enjoyed this challenge?

Buy me a coffee?

All my challenges are FREE for everyone, if you enjoyed this challenge and if you are able to please feel free to buy me a coffee.

Thank you

Please NOTE: This is a donation and is not Required for you to enjoy my challenges, your donation is not in exchange for my products or services.


Quick Links to Daily Push Up Targets

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Day 8Day 9Day 10Day 11Day 12Day 13Day 14
Day 15Day 16Day 17Day 18Day 19Day 20Day 21
Day 22Day 23Day 24Day 25Day 26Day 27Day 28
Quick Links to daily target pages

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