Can you handle a challenge?
If so, I got one for you.
One that will completely transform your body and help you develop the strength and discipline of a real man.
Introducing the push-up challenge…
A challenge that leads to aggressive strength, muscle, and confidence growth.
…If you follow through with it.
What is The Push-up Challenge?
It’s exactly what it sounds like.
You do nothing but push-ups.
But instead of pumping out 20 push-ups every hour, regardless of where you are (some people actually do that), you’ll perform them in a more strategic and ideal manner.
What kind of push-ups will you do?
Three types:
- regular push-ups
- diamond push-ups
- wide push-ups
Combining these push-ups will target your whole chest which will lead to FAST results!
Push-up Schedule
You’ll do one type of push-up every day, for three consecutive days, followed by a rest day.
Here’s an example of what your schedule will look like:
- Monday – regular
- Tuesday – diamond
- Wednesday – wide
- Thursday – rest
- Friday – regular
- Saturday – diamond
- Sunday – wide
- Monday – rest
Rest days will land on different days.
Only take rest days when you’re suppose to.
Every fourth day.
You must be consistent with the challenge and do exactly as I say.
How to do the push-up challenge
You’ll perform five push-ups per minute.
Set a timer for 30 minutes that sounds every minute.
Download a free tabata timer on your phone.
Every time it sounds, drop down and perform your next set of five push-ups.
Your rest time will be whatever is left from each minute.
For example, if I take 10 seconds to do five push-ups, I’ll have 50 seconds to rest before I begin my next set.
Makes sense?
How you’ll get stronger and gain muscle
You’re going to add one rep to your sets every week.
So you’ll do six push-ups per minute in Week 2 and seven push-ups per minute in Week 3.
This strategy allows you to quickly transform your body by developing muscle and strength while minimizing the risk of injury.
By starting out with five push-ups and adding one more rep every week, you guarantee strength and muscle growth.
The more push-ups you do, the easier they become.
Don’t try to be superman by doing 10-15 push-ups per minute.
Patience.
In The Compound Effect, you learn how fast small progress can add up.
By slowly increasing your sets, you’re a LOT more likely to stick with the challenge and make FANTASTIC progress.
Trust me.
Most people try to rush their progress and end up getting injured, demotivated or quitting.
Don’t be most people.
Your results will be amazing if you’re patient and add just one more rep to your sets every week.
If five push-ups is too difficult, start out with two or three per minute.
Honestly, even if you do just one push-up per minute, that’s perfect.
The MOST important thing here is consistency.
Consistency guarantees muscle and strength progress every week.
That mean that no matter how weak or strong you are RIGHT NOW, you will greatly improve very quickly.
How to Perform Basic Push-Ups
How to perform a diamond push-up
How to perform a wide push-up
Place your hands as far part as possible.
Repeat same steps as above.
Things to remember
Your body will experience massive strength and muscle growth if you’re patient and consistent.
It’s inevitable.
Do the math in your head.
How many push-ups will you be doing 10 weeks from now?
20 weeks?
Think about how much stronger you’ll be both physically and mentally.
The push-up challenge works like gold.
Why do you think they’re part of the daily exercise routines for people in the Marines, Navy, Army and boot camps?
THEY WORK!
Want proof?
Try it.
But you’ll need discipline and patience.
Do you have it?
Talk soon,
Alex Writer
P.S. – Want to change your life? Take the Dominant Discipline challenge. Click here to learn more.
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