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Push up workout to get you in great shape

Updated on November 28, 2014

Can you do 100 push ups?

Can you do 100 push-ups non stop? No matter how good of shape you're in, doing 100 push-ups in a row is a big task to tackle. This is a workout that I developed over time to get most people from being able to do a few push-ups, to be able to do 100 push-ups non stop in 45 days. Not only will you be able to do 100 push-ups after the 45 days, you will build your upper body, and tone the rest of your body. You will end up losing several pounds of fat, if you work on your diet as well.

So what are the benefits of being able to do 100 push ups nonstop? One is that you will be in an elite group of people. Do you know anyone who can do 100 push ups? There are probably more people that can run a marathon than people who can do 100 push-ups in a row.

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Benefits of this workout

This workout will also define and tone all the muscles in your upper body. Your arms, shoulders, chest and upper back will all show noticeable benefits. If you stick with it and do the whole workout, you will also tone your abs and legs and get a cardio workout as well, every day.

Two other huge benefits of this workout are you can do the workouts in only 20 minutes a day, and you don’t need any special equipment. Does this workout sound too good to be true? It’s not; it really works, but it is not easy. You will get a real workout, and you will feel great, and you will look better.

What you need for the workout

Here is what you need. You can get by with one set of dumbbells, not the round ones, get the ones with flats on the weights. Pick the weight by what type of shape you’re in when you start. For men, I would start with 20 or 25-pound dumbbells. For women, 10 to 15-pound dumbbells will probably work well, go heavier if you’re already stronger. If you want to get another piece of equipment to make it easier, get a set of perfect push ups handles, or another type of push up handles.

I don’t want you to do the push-ups with your hands on the ground. The perfect push ups handles work great, otherwise get a couple of hand towels and lay them on the dumbbell handles and do the push-ups on the dumbbells so you don’t put the extra strain on your wrists. Push ups are very hard on your wrists if you do them with your hands flat on the floor. If you don’t have dumbbells or perfect push up handles, do them on your fists, just keep your wrist's strait.

How to do push ups

Check you health

Make sure you are healthy enough to do this by checking with your doctor before you start.

Here is the workout, it is a very simple workout, just stick with it. Do the exercises each day, rest as little as possible between each set. Do one set of each exercise, then start over again for the full circuit and finish with seven sets of jumping jacks at the end of the workout.

Because of the limitations of posting spreadsheets in the article, I made a spreadsheet on Google docs with a link so you can connect to it and download it for future use.

Get going and do it

When the 45 days are over, don’t quit, find a few good workouts to do to keep improving your muscle tone and strength. Make sure you keep push-ups in your workout; they are the ultimate upper-body exercise that you should do for the rest of your life.

If you commit to this workout, you will feel great when you're done and will be in much better shape than you are now. You will have gotten in shape at home in a very short time, while fitting the workout into your busy schedule without causing you to spend much workout time. Make the decision to do it and get started today, you won’t be disappointed.


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