March Push Up Exercise Challenge (MarchUp)

The Monthly Exercise Challenge for March is #MarchUP, nothing to do with marching but much to do about Push-Ups. 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.  

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.  

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. 

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, a minimum of ‘2’ unless you skip a day in which case it would be ‘0’.

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.

Download Scoring Sheet

March Up Push Up Challenge Scoring Sheet 73 KB 24 downloads

Scoring sheet for the March Up Push up Challenge …

Download

MarchUP Daily Target Guide

Download the #MarchUP daily target guide, share it with your friends and pin it to your fridge.

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 #MarchUp Push-Up challenge,

MarchUP Push Up Exercise Options

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

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. 

MarchUp Day 1

March Push Up Challenge

Welcome to Day 1 of the #MarchUP Push-Up Challenge! Dive into your March fitness journey with just 6, 12, or 18 push-ups. Whether you’re starting at Level 1 or aiming for Level 3, this short and sweet challenge is designed to kickstart your month with a burst of energy. Let’s push through together and make March the month of strength! 🚀.

1st March Targets

Day 1 of #MarchUP Push-Up Challenge and just 6, 12 or 18 push-ups to do. It’s short and sweet, so enjoy it!

• Level 1 = 6 Push Ups
• Level 2 = 12 Push Ups
• Level 3 = 18 Push Ups

MarchUp Day 2

March Push up Challenge

Welcome to Day 2 of the #MarchUP Push-Up Challenge! Today, we’re doubling up the intensity with 12, 24, or 36 push-ups. Need a strategy? How about splitting them – half now, half later? Just remember to maintain good form and keep that bum down! Whether you’re tackling Level 1 or reaching for Level 3, let’s power through together and conquer March with strength! 💪.

2nd March Targets

Day 2 of #MarchUP Push-Up Challenge and doubling up with 12,24 or 36 push-ups today. half now, half later? Why not. Just keep good form and get that bum down!

• Level 1 = 12 Push ups
• Level 2 = 24 Push ups
• Level 3 = 36 Push ups

MarchUp Day 3

March Push Up Challenge

Welcome to Day 3 of the #MarchUP Push-Up Challenge! Rise and shine with another set of 12, 24, or 36 push-ups. Need a morning boost? Knock these out as soon as you get up and you’ll be wide awake by the time you’re finished! Whether you’re aiming for Level 1 or challenging yourself to Level 3, let’s start our day strong and make March a month of unstoppable progress! 💥.

3rd March Targets

Day 3 of #MarchUP Push-Up Challenge and another 12, 24 or 36 push-ups to do. Do these on getting up and you’ll be awake by the time you’ve finished!

• Level 1 = 12 Push Ups
• Level 2 = 24 Push Ups
• Level 3 = 36 Push Ups

MarchUp Day 4

March Push Up Challenge

Welcome to Day 4 of the #MarchUP Push-Up Challenge! Today, we’re dialing it back to 6, 12, or 18 push-ups. It’s as simple as up and down six times – now you know you’ve got this! Whether you’re tackling Level 1 or pushing for Level 3, let’s keep the momentum going and make March a month of consistent progress! 💪.

4th March Targets

Day 4 of #MarchUP Push-Up Challenge and down to 6, 12 or 18 push-ups today. Up and down six times, now you know you can do this.

• Level 1 = 6 Push Ups
• Level 2 = 12 Push Ups
• Level 3 = 18 Push Ups

MarchUp Day 5

March Push Up Challenge

Welcome to Day 5 of the #MarchUP Push-Up Challenge! Today’s goal: 8, 16, or 24 push-ups. Remember, it’s not just about the arms – engage your core and maintain full-body strength for control throughout. Whether you’re aiming for Level 1 or striving for Level 3, let’s stay strong and focused on our fitness journey this March! 💥.

5th March Targets

Day 5 of #MarchUP Push-Up Challenge and 8, 16 or 24 push-ups. Engage your core and stay strong throughout your whole body to keep control.

• Level 1 = 8 Push Ups
• Level 2 = 16 Push Ups
• Level 3 = 24 Push Ups

BONUS Points

• Wall Press | +1 points
• Half Push Up | + 2 points
• Full Push Up | +3 points

MarchUp Day 6

March Push Up Challenge

Welcome to Day 6 of the #MarchUP Push-Up Challenge! Today’s task: 16, 32, or 48 push-ups. It’s your body against itself – stay strong, because it’s all about mind over matter. Whether you’re tackling Level 1 or reaching for Level 3, let’s conquer this challenge and prove the strength of our minds and bodies this March! 💪.

6th March Targets

Day 6 of #MarchUP Push-Up Challenge and 16, 32 or 48 push-ups today. It’s just your own body against you. Stay strong, it’s mind over matter.

• Level 1 = 16 Push Ups
• Level 2 = 32 Push Ups
• Level 3 = 48 Push Ups

MarchUp Day 7

March Push Up Challenge

Welcome to Day 7 of the #MarchUP Push-Up Challenge! Today’s mission: 16, 32, or 48 push-ups await you. Forget the bench press – can you press your own weight? It’s time to discover your true strength! Whether you’re taking on Level 1, 2, or 3, let’s rise to the challenge and show what we’re made of this March! 💪.

7th March Targets

Day 7 of #MarchUP Push-Up Challenge and another 16, 32 or 48 Push Ups to do. It doesn’t matter how much weight you can bench press, can you press your own weight? Go find out!

• Level 1 = 16 Push Ups
• Level 2 = 32 Push Ups
• Level 3 = 48 Push ups

MarchUp Day 8

March Push Up Challenge

Welcome to Day 8 of the #MarchUP Push-Up Challenge! Today, it’s all about precision and strength with 8, 16, or 24 push-ups. Engage your core, deltoids, triceps, quads, and pecs – because this isn’t just a push-up, it’s a full-body workout! Whether you’re aiming for Level 1, 2, or 3, let’s maximize our effort and sculpt those muscles for a powerful March! 💪.

8th March Targets

Day 8 of #MarchUP Push-Up Challenge and down to 8, 16 or 24 Push-Ups. Working your core, deltoids, triceps, quads and pecs. Now, this is not just a push-up.

• Level 1 = 8 Push Ups
• Level 2 = 16 Push Ups
• Level 3 = 24 Push Ups

MarchUp Day 9

March Push Up Challenge

Welcome to Day 9 of the #MarchUP Push-Up Challenge! Today’s goal: 10, 20, or 30 press-ups. It’s easy to read, but not so easy to do! Are you up for the challenge? Whether you’re at Level 1, 2, or 3, let’s push past our limits and show March what we’re made of! 💪.

9th March Targets

Day 9 of #MarchUP Push-Up Challenge and up to 10, 20 or 30 press-ups today. EASY to READ not so easy TO-DO! will YOU?

• Level 1 = 10 Push Ups
• Level 2 = 20 Push Ups
• Level 3 = 30 Push Ups

Are you tracking your push-ups? Download the scoring sheet.

MarchUp Day 10

March Push Up Challenge

Welcome to Day 10 of the #MarchUP Push-Up Challenge! Today’s challenge: 20, 40, or 60 little up & down’s. It might be your biggest target yet, but remember, it’s just another number. You’ve got this! Whether you’re tackling Level 1, 2, or 3, let’s crush those push-ups and keep the momentum going strong in March! 💪.

10th March Targets

Day 10 of #MarchUP Push-Up Challenge and 20, 40 or 60 little up & down’s today. Your biggest target so far, but hey it’s just another number. You can do this!

• Level 1 = 20 Push Ups
• Level 2 = 40 Push Ups
• Level 3 = 60 Push Ups

MarchUp Day 11

March Push Up Challenge

Welcome to Day 11 of the #MarchUP Push-Up Challenge! Today’s agenda: 20, 40, or 60 push-ups. It’s a familiar routine from yesterday, but with practice under your belt, you know what’s coming. Embrace the challenge with confidence! Whether you’re at Level 1, 2, or 3, let’s harness that experience and push through to new heights in March! 💪.

11th March Targets

Day 11 of #MarchUP Push-Up Challenge & another 20, 40 or 60 today. So it’s just like yesterday but you will have had practice already, so you know what’s coming

• Level 1 = 20 Push ups
• Level 2 = 40 Push ups
• Level 3 = 60 Push ups

MarchUp Day 12

March Push Up Challenge

Welcome to Day 12 of the #MarchUP Push-Up Challenge! Today’s target: just half of what you conquered yesterday. With only 10, 20, or 30 push-ups on the agenda, it’s almost like a rest day now that you’ve grown stronger! Embrace this opportunity to recover and recharge for the challenges ahead. Whether you’re at Level 1, 2, or 3, let’s make the most of this moment and continue our journey to strength and resilience in March! 💪.

12th March Targets

Day 12 of #MarchUP Push-Up Challenge and half of what you did yesterday. Just 10, 20 or 30 today. That’s almost a rest for you now that you are stronger!

• Level 1 = 10 Push Ups
• Level 2 = 20 Push Ups
• Level 3 = 30 Push Ups

MarchUp Day 13

March Push Up Challenge

Welcome to Day 13 of the #MarchUp Push-Up Challenge! Today’s task: 12, 24, or 36 push-ups. Feeling like you need a bit more challenge? You’ve got options! Adjust the intensity by changing your body position. Let’s keep pushing ourselves to new heights, whether at Level 1, 2, or 3, and make March a month of dynamic progress! 💪.

13th March Targets

Day 13 of #MarchUp Push-Up Challenge just 12, 24 or 36 push-ups today. If you find it easy, you know how to adjust the intensity. Change your body position

• Level 1 = 12 Push Ups
• Level 2 = 24 Push Ups
• Level 3 = 36 Push Ups

MarchUp Day 14

March Push Up Challenge

Welcome to Day 14 of the #MarchUP Push-Up Challenge! Today, we’re doubling yesterday’s target with 24, 48, or 72 push-ups. Need to spice things up? Mix it up with full, half, or wall press-ups for variety. The goal remains the same: get the job done! Whether you’re tackling Level 1, 2, or 3, let’s embrace the challenge and power through to reach our fitness goals this March! 💪.

14th March Targets

Day 14 of the #MarchUP Push-Up Challenge and it’s Double yesterday’s target! 24, 48 or 72 today. Mix it up with full, half, and wall press-ups if you want to. Just get the job done!

• Level 1 = 24 Push Ups
• Level 2 = 48 Push Ups
• Level 3 = 72 Push Ups

MarchUp Day 15

March Push Up Challenge

Welcome to Day 15 of the #MarchUP Push-Up Challenge! Today’s mission: 24, 48, or 72 push-ups. Pushing your own body weight can be tough, but remember, it’s all relative to you. It’s a battle against yourself, and you’ve got what it takes to conquer it! Whether you’re at Level 1, 2, or 3, let’s harness our inner strength and push through the challenge one rep at a time. 💪

15th March Targets

Day 15 of #MarchUP Push-Up Challenge and another 24, 48 or 72 Push-Ups today. No doubt it’s hard pushing your own body weight but it’s all relative to you. You against you.

• Level 1 = 24 Push Ups
• Level 2 = 48 Push Ups
• Level 3 = 72 Push Ups

MarchUp Day 16

March Push Up Challenge

Welcome to Day 16 of the #MarchUP Push-Up Challenge! Today’s challenge: 12, 24, or 36 push-ups. Variety keeps things interesting, right? We’re spicing it up because we care about your journey! Whether you’re at Level 1, 2, or 3, let’s embrace the diversity and keep pushing toward our fitness goals in March! 💪

16th March Targets

Day 16 of #MarchUP Push-Up Challenge and 12, 24 or 36 push-ups today. Admit it, it would be boring if you had to do the same number every day. We’re only thinking of you!

• Level 1 = 12 Push Ups
• Level 2 = 24 Push Ups
• Level 3 = 36 Push Ups

MarchUp Day 17

March Push Up Challenge

Welcome to Day 17 of the #MarchUP Push-Up Challenge! By now, you know the drill. It’s time for 14, 28, or 42 push-ups. Pushing your own body weight is no easy feat, so every rep counts! Be proud of your progress and let’s keep pushing forward together. Whether you’re at Level 1, 2, or 3, let’s show March what we’re made of! 💪

17th March Targets

Day 17 of #MarchUp Push-Up Challenge and you should know the pattern by now! 14, 28 or 42 push-ups to do so get on pushing. Pushing your own body weight is hard, be proud.

• Level 1 = 14 Push Ups
• Level 2 = 28 Push Ups
• Level 3 = 42 Push Ups

MarchUp Day 18

March Push Up Challenge

Welcome to Day 18 of the #MarchUP Push-Up Challenge! Today’s goal: 28, 56, or 84 little upper body moves. Are they feeling easier, or are you powering through them quicker? If not, it’s time to push harder and level up! Whether you’re at Level 1, 2, or 3, let’s strive for progress and crush those push-ups for a stronger March! 💪

18th March Targets

Day 18 of #MarchUP Push-Up Challenge & 28, 56 or 84 little upper body moves today. Are they getting a bit easier, or a bit quicker? If you say no then work harder!

• Level 1 = 28 Push Ups
• Level 2 = 56 Push Ups
• Level 3 = 84 Push Ups

BONUS Points

• Wall Press | +1 points
• Half Push Up | + 2 points
• Full Push Up | +3 points

MarchUp Day 19

March Push Up Challenge

Welcome to Day 19 of the #MarchUP Push-Up Challenge! It’s time for another round of 28, 56, or 84 push-ups. You know the drill—get down and push up! It’s as easy and simple as that to get stronger and take care of yourself. Whether you’re at Level 1, 2, or 3, let’s embrace the simplicity and push ourselves towards our fitness goals this March! 💪

19th March Targets

Day 19 of #MarchUP Push-Up Challenge another 28, 56 or 84 today. You know the drill. Get down and push up! It really is that easy & simple to get stronger & look after you

• Level 1 = 28 Push Ups
• Level 2 = 56 Push Ups
• Level 3 = 84 Push Ups

MarchUp Day 20

March Push Up Challenge

Welcome to Day 20 of the #MarchUP Push-Up Challenge! Today’s task: just 14, 28, or 42 push-ups. Remember, you don’t need a gym or expensive equipment to get fit. All it takes is a bit of determination and willpower. Whether you’re at Level 1, 2, or 3, let’s harness that determination and keep pushing towards our fitness goals this March! 💪

20th March Targets

Day 20 of #MarchUP Push-Up Challenge & just 14, 28 or 42 #PushUps. You don’t need a gym or expensive equipment to get fit, you just need a bit of determination & willpower.

• Level 1 = 14 Push Ups
• Level 2 = 28 Push Ups
• Level 3 = 42 Push Ups

MarchUp Day 21

March Push Up Challenge

Welcome to Day 21 of the #MarchUP Push-Up Challenge! As we enter the final stretch with 16, 32, or 48 push-ups, remember that the intensity doesn’t wane just because we’re nearing the end. We’re keeping the pressure on because we know you’re capable of pushing through! Whether you’re at Level 1, 2, or 3, let’s finish strong and show March what we’re made of! 💪

21st March Targets

Day 21 of #MarchUP Push-Up Challenge with 16, 32 or 48 Push-Ups. Down to your last 10 days, but that doesn’t mean its any easier. Come on you know us better than that by now!

• Level 1 = 16 Push Ups
• Level 2 = 32 Push Ups
• Level 3 = 48 Push Ups

MarchUp Day 22

March Push Up Challenge

Welcome to Day 22 of the #MarchUP Push-Up Challenge! Today’s challenge: 32, 64, or 96 push-ups. As we enter the final leg of the challenge, reflect on how far you’ve come. Are you glad you started? We’re confident you’ll be proud of your progress once you’ve finished! Whether you’re at Level 1, 2, or 3, let’s push through these final days with determination and finish strong! 💪

22nd March Targets

Day 22 of #MarchUP Push-Up Challenge and up to 32, 64 or 96 today. So into your last 10 days. Glad you started? We know you will be once you’ve finished!

• Level 1 = 32 Push Ups
• Level 2 = 64 Push Ups
• Level 3 = 96 Push Ups

MarchUp Day 23

March Push Up Challenge

Welcome to Day 23 of the #MarchUP Push-Up Challenge! Today’s task: 32, 64, or 96 push-ups. Remember, there might always be someone who can do it faster or better, but that’s not what matters. Focus on being your personal best, because you’re number one in your own journey. Whether you’re at Level 1, 2, or 3, let’s keep pushing forward with determination and self-improvement! 💪

23rd March Targets

Day 23 of #MarchUP Push-Up Challenge and another 32, 64 or 96 #PushUps today. So there’s always going to be someone who can do it faster or better but who cares? Just think about No.1

• Level 1 = 32 Push Ups
• Level 2 = 64 Push Ups
• Level 3 = 96 Push Ups

MarchUp Day 24

March Push Up Challenge

Welcome to Day 24 of the #MarchUP Push-Up Challenge! Today, we’re dialing it back to 16, 32, or 48 push-ups. Remember, every challenge you face is an opportunity to become a better version of yourself. Embrace the journey and celebrate your progress! Whether you’re at Level 1, 2, or 3, keep pushing forward and let’s finish this challenge stronger than ever! 💪

24th March Targets

Day 24 of #MarchUP Push-Up Challenge and down to 16, 32 or 48. There’s always going to be a challenge to overcome, but here you are making yourself a better version of you

• Level 1 = 16 Push Ups
• Level 2 = 32 Push Ups
• Level 3 = 48 Push Ups

MarchUp Day 25

March Push Up Challenge

Welcome to Day 25 of the #MarchUP Push-Up Challenge! Today’s goal: 18, 36, or 54 push-ups. Focus on that number, because every single rep counts. Be the best version of yourself by giving each push-up your all. Remember, this challenge is for you, so let’s give it everything we’ve got! Whether you’re at Level 1, 2, or 3, let’s make every push count and finish strong! 💪

25th March Targets

Day 25 of #MarchUP Push-Up Challenge and 18, 36 or 54 Push-ups today. Just focus on that number. Make every one count, and be the best you can. It is for you after all.

• Level 1 = 18 Push Ups
• Level 2 = 36 Push Ups
• Level 3 = 54 Push Ups

MarchUp Day 26

March Push Up Challenge

Welcome to Day 26 of the #MarchUP Push-Up Challenge! Today’s challenge: 36, 72, or 108 push-ups. As we approach the final days of this #pushupchallenge, reflect on how far you’ve come. It’s been tough, but undoubtedly worth it, hasn’t it? You bet it has! Keep pushing through these last few days with determination and pride in your progress. Whether you’re at Level 1, 2, or 3, let’s finish strong and show March what we’re made of! 💪

26th March Targets

Day 26 of #MarchUP Push-Up Challenge and 36, 72 or 108 to push out today. Into your last few days of this #pushupchallenge, but it’s been worth it right? You bet it has!

• Level 1 = 36 Push Ups
• Level 2 = 72 Push Ups
• Level 3 = 108 Push Ups

MarchUp Day 27

March Push Up Challenge

Welcome to Day 27 of the #MarchUP Push-Up Challenge! Today’s mission: 36, 72, or 108 push-ups. Dig deep and do whatever it takes to get them done. Remember, a little pain now leads to a huge gain later. Keep pushing through the discomfort and focus on the incredible progress you’re making. Whether you’re at Level 1, 2, or 3, let’s embrace the challenge and reap the rewards of our hard work! 💪

27th March Targets

Day 27 of the #MarchUP Push-Up Challenge and another 36, 72 or 108 today. Do what you have to to get them done & dig deep. It’s a little pain for a huge gain.

• Level 1 = 36 Push Ups
• Level 2 = 72 Push Ups
• Level 3 = 108 Push Ups

MarchUp Day 28

March Push Up Challenge

Welcome to Day 28 of the #MarchUP Push-Up Challenge! Today’s goal: 18, 36, or 54 push-ups. After yesterday’s challenge, this might feel like a breeze. But don’t overlook it—this is progress in action! Every rep brings you closer to your goals. Keep pushing forward with determination and celebrate how far you’ve come. Whether you’re at Level 1, 2, or 3, let’s finish this challenge strong and proud of our achievements! 💪

28th March Targets

Day 28 of #MarchUP Push-Up Challenge & just 18, 36 or 54 today. After yesterday this is going to feel like a breeze. You probably haven’t noticed but it’s called progress!

• Level 1 = 18 Push Ups
• Level 2 = 36 Push Ups
• Level 3 = 54 Push Ups

MarchUp Day 29

March Push Up Challenge

Welcome to Day 29 of the #MarchUP Push-Up Challenge! Today’s task: 20, 40, or 60 push-ups. Have you noticed yourself getting stronger as the days went by? That’s the power of consistency and dedication! You set the goal, now it’s time to crush it. Push yourself to new heights and finish this challenge stronger than ever. Whether you’re at Level 1, 2, or 3, let’s show March what we’re made of! 💪

29th March Targets

Day 29 of #MarchUP Push-Up Challenge with 20, 40 or 60 Push-Ups today. You may have noticed yourself getting stronger as the days went by. You set the goal, now do it!

• Level 1 = 20 Push-Ups
• Level 2 = 40 Push-Ups
• Level 3 = 60 Push-Ups

MarchUp Day 30

March Push Up Challenge

Welcome to Day 30 of the #MarchUP Push-Up Challenge! It’s the final day, and we’re finishing strong with 40, 80, or 120 push-ups to bust a move to! Feel free to break it up if needed, but ensure each push-up is executed with precision and focus. Let’s give it our all one last time and finish this challenge with pride. Whether you’re at Level 1, 2, or 3, congratulations on making it to the end! 💪

30th March Targets

Day 30 of #MarchUP Push-Up Challenge and 40, 80 or 120 to bust a move to today! We don’t mind if you break it up. We do mind that you do it well though.

• Level 1 = 40 Push-Ups
• Level 2 = 80 Push-Ups
• Level 3 = 120 Push-Ups

MarchUp Day 31

Congratulations on reaching Day 31 of the #MarchUP Push-Up Challenge! It’s time for your final push with 40, 80, or 120 push-ups today. You’ve done it! A total of 604 press-ups this month—now that’s an achievement worth celebrating! Get ready to give it your all one last time. Whether you’re at Level 1, 2, or 3, you’ve earned this victory. Go get down and push up with all you’ve got! Congratulations, you deserve it! 💪🎉

March Push Up Challenge

31st March Targets

Day 31 of #MarchUP Push-Up Challenge & your last 40, 80 or 120 #PushUps today. Woo Hoo you have done it! 604 press up this month, now that’s something to celebrate! Go get down/up!

• Level 1 = 40 Push ups
• Level 2 = 80 Push Ups
• Level 3 = 120 Push Ups

Congratulations, you deserve it!