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The 30 Day MOD Push-up Challenge

The 30 Day MOD 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

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  • 1

    aovalentine

    Score: 1252

  • Day 1 - 10 push-ups: 10
  • Day 2 - 10 push-ups: 45
  • Day 3 - 15 push-ups: 15
  • Day 4 - 15 push-ups: 60
  • Day 5 - 20 push-ups: 20
  • Day 6 - 20 push-ups: 20
  • Day 7 - 25 push-ups: 40
  • Day 8 - 25 push-ups: 40
  • Day 9 - 30 push-ups: 65
  • Day 10 - 30 push-ups: 0
  • Day 11 - 35 push-ups: 0
  • Day 12 - 35 push-ups: 0
  • Day 13 - 40 push-ups: 0
  • Day 14 - 40 push-ups: 0
  • Day 15 - 45 push-ups: 65
  • Day 16 - 45 push-ups: 67
  • Day 17 - 50 push-ups: 50
  • Day 18 - 50 push-ups: 50
  • Day 19 - 55 push-ups: 65
  • Day 20 - 55 push-ups: 65
  • Day 21 - 60 push-ups: 70
  • Day 22 - 65 push-ups: 75
  • Day 23 - 70 push-ups: 75
  • Day 24 - 75 push-ups: 0
  • Day 25 - 80 push-ups: 0
  • Day 26 - 85 push-ups: 80
  • Day 27 - 90 push-ups: 85
  • Day 28 - 95 push-ups: 0
  • Day 29 - 100 push-ups: 90
  • Day 30: As many continuous push-ups as possible!!!: 100

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All about this challenge

Profile pic: Dgclinger Challenge created by:
Dgclinger

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.

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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