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The 30 Day Push-up Challenge

The 30 Day Push-up Challenge

The 30 Day Push-up Challenge is aimed at all levels of fitness and is a great way to tone and strengthen your chest, shoulders, triceps and torso area. The challenge involves completing the stated number of push-ups each day, with the reps increasing as the day’s progress. These must be done continuously. Don't worry if you can't manage to complete all the reps each day, simply enter the amount you completed. The aim of the challenge is for personal progression! On the 30th day your aim is to complete...   more details

The Leaderboard

  • 1
    GedMustoNumber1

    GedMustoNumber1

    Score: 1465

    This was by far the hardest challenge I have done outside of my World Record attempts, the only g...

  • 2
    Pikey

    Pikey

    Score: 1303

    Complete!! I never managed the full 100 push-ups on day 29, but I'm happy with what i did. My PB ...

  • 3
    marcdelavigne

    marcdelavigne

    Score: 1290

    This didn't work for me at all. I started out at 40 but never got beyond 70. I have my doubts abo...

  • 4 eadie

    eadie

    Score: 1256

    Harder than I thought

  • 5 SamAbiodun

    SamAbiodun

    Score: 1245

    That's it folks. All done... can only do 60 on day 30. It has been a good experience, and can say...

  • 6 AndyWeaver

    AndyWeaver

    Score: 1210

    At least sits over. May do better after a weeks rest, burned out on these. No motivation.

  • 7 driesdries

    driesdries

    Score: 1075

  • 8 marien

    marien

    Score: 1074

  • 9 ned974

    ned974

    Score: 920

  • 10 CarlyMcGuire

    CarlyMcGuire

    Score: 878

    My highest was 39 i didnt think id manage that

  • 11 Richou

    Richou

    Score: 823

  • 12 wodtv

    wodtv

    Score: 630

  • 13 Ahmed

    Ahmed

    Score: 577

  • 14 amyIndia

    amyIndia

    Score: 551

    dont know what happened on day 15 was not able to touch even 40, may be had a run for 20 mins mad...

  • 15 PhilFit

    PhilFit

    Score: 540

    day 18

  • 16 FitMomma

    FitMomma

    Score: 490

  • 17 ShaneDaniels

    ShaneDaniels

    Score: 490

    Day 9 was done with my 40 pound daughter on my back!! I had to take about three 5 second breaks ...

  • 18 benjaminjamesmonk

    benjaminjamesmonk

    Score: 490

  • 19 sausagewater

    sausagewater

    Score: 441

  • 20 wgapease

    wgapease

    Score: 377

    Day one was Monday 10/13.

  • 21 Jhal

    Jhal

    Score: 350

  • 22 grjrbah

    grjrbah

    Score: 350

  • 23 kevinmj

    kevinmj

    Score: 350

  • 24 Damu Penda

    Damu Penda

    Score: 340

  • 25 Kigin

    Kigin

    Score: 315

  • 26 yonkok

    yonkok

    Score: 307

  • 27 JonathanLincé

    JonathanLincé

    Score: 301

  • 28 CarlosSanchez

    CarlosSanchez

    Score: 270

  • 29 pushupchallenge

    pushupchallenge

    Score: 270

  • 30 Martino

    Martino

    Score: 270

  • 31 zaidhusni

    zaidhusni

    Score: 264

  • 32 jwilde464

    jwilde464

    Score: 240

    I've been told I have to stick to the program, and not do extra. Lol

  • 33 csege

    csege

    Score: 210

  • 34 chachm45

    chachm45

    Score: 210

  • 35 ChadRyoul

    ChadRyoul

    Score: 200

  • 36 sgrasso16

    sgrasso16

    Score: 200

    started on 10-11-15

  • 37 emiv1999

    emiv1999

    Score: 200

  • 38 keitholiver

    keitholiver

    Score: 180

  • 39 dennison

    dennison

    Score: 170

    first day nailed it

  • 40 SquatGirl

    SquatGirl

    Score: 170

    day 9 done

  • 41 hunterawhit

    hunterawhit

    Score: 166

  • 42 michael28

    michael28

    Score: 140

  • 43 arms

    arms

    Score: 130

  • 44 joser66

    joser66

    Score: 128

  • 45 fitnewbie

    fitnewbie

    Score: 120

    Starting late but I will catch up

  • 46 snurre

    snurre

    Score: 119

  • 47 ieat2muchpie

    ieat2muchpie

    Score: 115

  • 48 Matthew

    Matthew

    Score: 115

  • 49 Namalizvel

    Namalizvel

    Score: 115

  • 50 TheRedhead

    TheRedhead

    Score: 115

  • 51 GrahamJ95

    GrahamJ95

    Score: 115

  • 52 maxschwenke

    maxschwenke

    Score: 115

    It's getting better/easier. Time to increase the reps.

  • 53 joseph loso

    joseph loso

    Score: 115

  • 54 kir15un14

    kir15un14

    Score: 97

  • 55 FreeSky

    FreeSky

    Score: 95

  • 56 MarkRMorgan

    MarkRMorgan

    Score: 90

  • 57 Chuckloi

    Chuckloi

    Score: 90

  • 58 Rbrad1234

    Rbrad1234

    Score: 90

  • 59 salamandra

    salamandra

    Score: 90

  • 60 adamdetx

    adamdetx

    Score: 90

  • 61 Gshannon

    Gshannon

    Score: 90

  • 62 Citiz3nKane

    Citiz3nKane

    Score: 85

  • 63 kftrainer

    kftrainer

    Score: 82

  • 64 jdhicks

    jdhicks

    Score: 75

  • 65 mfafit4

    mfafit4

    Score: 70

  • 66 Ragnar

    Ragnar

    Score: 70

  • 67 Kwilhite

    Kwilhite

    Score: 70

  • 68 elijs

    elijs

    Score: 70

  • 69 brionbish

    brionbish

    Score: 65

  • 70 opke

    opke

    Score: 53

  • 71 aeneb12

    aeneb12

    Score: 51

  • 72 hadenn

    hadenn

    Score: 50

    Day 1 for me and I'm pumped!

  • 73 jasarat

    jasarat

    Score: 50

  • 74 globright

    globright

    Score: 50

  • 75 Aronson1

    Aronson1

    Score: 50

  • 76 jstar0704

    jstar0704

    Score: 50

  • 77 HailState

    HailState

    Score: 50

  • 78 JJM1

    JJM1

    Score: 50

  • 79 martzbruno

    martzbruno

    Score: 50

    Let's do it !

  • 80 Hampster75

    Hampster75

    Score: 45

  • 81 RusenGeorge

    RusenGeorge

    Score: 45

  • 82 performer

    performer

    Score: 45

  • 83 AAA5

    AAA5

    Score: 35

  • 84 Callawayfitness

    Callawayfitness

    Score: 35

  • 85 mfrg1999

    mfrg1999

    Score: 35

  • 86 hkainth7

    hkainth7

    Score: 35

  • 87 DavidLewis

    DavidLewis

    Score: 35

  • 88 VincentSica

    VincentSica

    Score: 35

  • 89 kryan

    kryan

    Score: 35

  • 90 EiniusVyšniauskas

    EiniusVyšniauskas

    Score: 35

  • 91 CritMark

    CritMark

    Score: 34

    Fist day I managed 16. Not bad for an old man.

  • 92 debay

    debay

    Score: 33

  • 93 mamacrow

    mamacrow

    Score: 27

  • 94 Rolf79

    Rolf79

    Score: 25

  • 95 BobbyT37

    BobbyT37

    Score: 25

  • 96 Valoreelancaster

    Valoreelancaster

    Score: 20

  • 97 Raris

    Raris

    Score: 20

  • 98 vinsica

    vinsica

    Score: 20

  • 99 BekahEdwards

    BekahEdwards

    Score: 20

  • 100 phase3

    phase3

    Score: 20

Leaderboard will show a maximum of 100 entries to prevent slow loading

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  • 1

    GedMustoNumber1

    Score: 1465

    This was by far the hardest challenge I have done outside of my World Record attempts, the only glitch came on Day 28 when I encountered discomfort in the Biceps Brachii area, after immediate treatment it eased down and then I managed to complete Day 29, and then achieved 108 on Day 30, but this was below the figure I normally do..A truly great challenge but also one of which I am most glad to finish...My friend managed to take a shot of me, the reason why it is blurred is that I was three quarters of the way through my 108. I rank this right up there with my One Hour Sit-Ups and One Hour Press-Ups achievements...

  • Day 1 - 10 push-ups: 10
  • Day 2 - 10 push-ups: 10
  • Day 3 - 15 push-ups: 15
  • Day 4 - 15 push-ups: 15
  • Day 5 - 20 push-ups: 20
  • Day 6 - 20 push-ups: 20
  • Day 7 - 25 push-ups: 25
  • Day 8 - 25 push-ups: 25
  • Day 9 - 30 push-ups: 30
  • Day 10 - 30 push-ups: 30
  • Day 11 - 35 push-ups: 35
  • Day 12 - 35 push-ups: 35
  • Day 13 - 40 push-ups: 40
  • Day 14 - 40 push-ups: 40
  • Day 15 - 45 push-ups: 45
  • Day 16 - 45 push-ups: 45
  • Day 17 - 50 push-ups: 50
  • Day 18 - 50 push-ups: 50
  • Day 19 - 55 push-ups: 55
  • Day 20 - 55 push-ups: 55
  • Day 21 - 60 push-ups: 60
  • Day 22 - 65 push-ups: 65
  • Day 23 - 70 push-ups: 70
  • Day 24 - 75 push-ups: 75
  • Day 25 - 80 push-ups: 80
  • Day 26 - 85 push-ups: 85
  • Day 27 - 90 push-ups: 90
  • Day 28 - 95 push-ups: 82
  • Day 29 - 100 push-ups: 100
  • Day 30: As many continuous push-ups as possible!!!: 108

  • Comment on this entry:

    GedMustoNumber1: The previous comment was meant for DaggerOne but somehow ended up on mine...
    GedMustoNumber1: You are doing well, you went over on your first 4 days! but kept to the correct reps ever since, just remain focussed and you will post a good score..keep up the good work..

All about this challenge

Profile pic: SquatGirl Challenge created by:
SquatGirl

Challenge for: all

Challenge goal: improve general fitness

Challenge targets: whole body

Level: suitable for all competitors

Age: any age

Here's what you need to do to take part:

The 30 Day Push-up Challenge is aimed at all levels of fitness and is a great way to tone and strengthen your chest, shoulders, triceps and torso area. The challenge involves completing the stated number of push-ups each day, with the reps increasing as the day’s progress. These must be done continuously. Don't worry if you can't manage to complete all the reps each day, simply enter the amount you completed. The aim of the challenge is for personal progression! On the 30th day your aim is to complete as many push-ups as possible!!
Be sure to enter your score on www.konkura.com each day, and encourage and support your fellow challengers. You’re all in this together!
Post videos, photos and updates on the site showing how your journey is going, how your feeling and the progress you’re making - this page is your journal!
And spread the word! If you have friends, relatives or colleagues who would enjoy or benefit from the challenge, be sure to get them signed up!

NOTE: The push-ups can be either wide grip, normal or narrow grip – you choose!!


THE BENEFITS OF PUSH-UPS:

Push-ups are one of the most common and basic exercises which can be performed. Whilst the chest area is the main muscle group worked during standard push-ups, they also work and define the abs, triceps, shoulders and torso areas. The beauty of push-ups is that they can be performed no matter where you are and are completely free - no expensive equipment needed or annual health club fees required! If you're aim is to develop a sculpted chest and shoulders, The 30 Day Push-up Challenge is for you!

THE TECHNIQUE:

1. Get into a plank style position with hands planted directly under the shoulders (slightly wider than shoulder width apart). Ground the toes into the floor to stabilize the bottom half of the body. Engage the abs and back so the body is neutral.
2. Begin to lower the body—back flat, eyes focused about three feet in front of you to keep a neutral neck—until the chest nearly touches the floor. (Note: Some experts say a push-up isn't a push-up unless the chest actually grazes the ground). Don't let the butt dip or stick out at any point during the move; the body should remain flat from head to toe all the way through the movement. Draw the shoulder blades back and down, while keeping the elbows tucked close to the body, so the upper arms form a 45-degree angle at the bottom of the push-up position.
3. Keeping the core engaged, exhale as you push back to the start position as explosively as possible without leaving the ground.

Below is a demonstration of how the exercise should be performed.




THE CHALLENGE:

Day 1 - 10 push-ups
Day 2 - 10 push-ups
Day 3 - 15 push-ups
Day 4 - 15 push-ups
Day 5 - 20 push-ups
Day 6 - 20 push-ups
Day 7 - 25 push-ups
Day 8 - 25 push-ups
Day 9 - 30 push-ups
Day 10 - 30 push-ups
Day 11 - 35 push-ups
Day 12 - 35 push-ups
Day 13 - 40 push-ups
Day 14 - 40 push-ups
Day 15 - 45 push-ups
Day 16 - 45 push-ups
Day 17 - 50 push-ups
Day 18 - 50 push-ups
Day 19 - 55 push-ups
Day 20 - 55 push-ups
Day 21 - 60 push-ups
Day 22 - 65 push-ups
Day 23 - 70 push-ups
Day 24 - 75 push-ups
Day 25 - 80 push-ups
Day 26 - 85 push-ups
Day 27 - 90 push-ups
Day 28 - 95 push-ups
Day 29 - 100 push-ups
Day 30 – AS MANY CONTINUOUS PUSH-UPS AS POSSIBLE!!


BE CAREFUL:

It is paramount that you listen to your body when doing push-ups to avoid and prevent injuries, especially as a beginner. For example, the wrists are one of the most vulnerable areas in your body. All your weight placed on your wrists puts the ligaments and tendons at risk of spraining. A sprained wrist can become inflamed, tender or bruised. If this is left untreated while you continue to complete push-ups, a sprained wrist can lead to a permanent loss of function. Your shoulder joints also are at risk of injury during push-ups. Overuse can lead to inflamed shoulder tendons; lifting your body weight improperly can cause the joint to dislocate. Lastly, your elbows are at risk of overuse injuries if you move from counter to knee push-ups before you’re ready.

Go to leaderboard

Note: if the challenge description doesn't include clear details of what to do to enter, please contact the person who created the challenge to ask them to improve the description, or report this challenge

Entry scores

E1: Day 1 - 10 push-ups

E2: Day 2 - 10 push-ups

E3: Day 3 - 15 push-ups

E4: Day 4 - 15 push-ups

E5: Day 5 - 20 push-ups

E6: Day 6 - 20 push-ups

E7: Day 7 - 25 push-ups

E8: Day 8 - 25 push-ups

E9: Day 9 - 30 push-ups

E10: Day 10 - 30 push-ups

E11: Day 11 - 35 push-ups

E12: Day 12 - 35 push-ups

E13: Day 13 - 40 push-ups

E14: Day 14 - 40 push-ups

E15: Day 15 - 45 push-ups

E16: Day 16 - 45 push-ups

E17: Day 17 - 50 push-ups

E18: Day 18 - 50 push-ups

E19: Day 19 - 55 push-ups

E20: Day 20 - 55 push-ups

E21: Day 21 - 60 push-ups

E22: Day 22 - 65 push-ups

E23: Day 23 - 70 push-ups

E24: Day 24 - 75 push-ups

E25: Day 25 - 80 push-ups

E26: Day 26 - 85 push-ups

E27: Day 27 - 90 push-ups

E28: Day 28 - 95 push-ups

E29: Day 29 - 100 push-ups

E30: Day 30: As many continuous push-ups as possible!!!

Challenge scores are calculated using:

Score= E1 + E2 + E3 + E4 + E5 + E6 + E7 + E8 + E9 + E10 + E11 + E12 + E13 + E14 + E15 + E16 + E17 + E18 + E19 + E20 + E21 + E22 + E23 + E24 + E25 + E26 + E27 + E28 + E29 + E30