30 Day Push-up Challenge

Thirty days from now, you'll be able to do more push-ups than you can today.

The push-up is one of the most effective exercises there is for building upper body strength - and one of the simplest. No equipment, no gym membership, no learning curve. Just a few square feet of floor and a couple of minutes a day.

This guided tracker walks you through 30 days of progressively challenging push-up sets, with a track built for every fitness level:

• EASY - for beginners building the habit, 3 sets a day


• MEDIUM - a steady 4-set climb with a true AMRAP finisher


• HARD - for those ready to push past 100, 150, even 200 reps in a single day

Every day includes a space to log your actual reps, so you can track real progress, not just follow a plan. The Hard track has its own built-in rest days, while Easy and Medium keep moving - three tracks, three paces, all in one book.

Inside you'll find:

• A full 30-day tracker across three difficulty levels


• Clear push-up form instructions, including proper elbow angle


• Wide grip, diamond, and triceps push-up variations


• Progressions toward decline, weighted, and handstand push-ups


• A certificate of completion for the last page

Whether you're starting your first fitness habit or looking for a new personal best, this is a simple, no-excuses way to get there. Grab a friend, get on the floor, and start your challenge today.