DAILY Push Up Challenge | 100+ Reps for Serious Chest Gains
This is the ultimate 120 rep daily push up challenge that will test your endurance and help you build a stronger chest, triceps and shoulders!
Push through this fast paced, 15 min bodyweight push up challenge designed to carve a stronger chest and rock solid core. Blast through 100 reps of focused push ups and plank variations, and feel every set pushing you toward better strength and definition.
This is a follow along push up routine where you'll complete 10 reps per push up variation then rest until the next exercise. This will progressively get more difficult. In the beginning it might feel easy, but each round does get more difficult. Hang in there and pace yourself - you got this! See below for more details.
Also, if you've never done our 12 min INTENSE Push Up Workout then you must try it! Here's the link: https://youtu.be/Jf5_PJCFs-g?si=bkn3yy-9qYuXi-pc -- enjoy the workout and let me know how you do in the comments!
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WORKOUT DETAILS
⏱️ Duration: 15 minutes
🏋️ Equipment: a workout mat is optional
⏱️ Push Up Variations: 30 sec work / 20 sec rest // Complete 10 push ups within the 30 seconds then rest when finished
⏱️ Plank Variations: 60 sec work / 30 sec rest // Try not to drop to your knees
Exercises for this 15 minute push up workout for 100 reps:
00:00 Get Ready
Push Up Circuit #1 // 30 sec work / 20 sec rest
00:25 Standard Push Up - 10 reps
01:15 Wide Push Up - 10 reps
02:05 Narrow Push Up - 10 reps
Plank Variation #1 // 60 sec work / 30 sec rest
02:55 Plank Shoulder Taps
Push Up Circuit #2 // 30 sec work / 20 sec rest
04:25 Explosive Push Ups - 10 reps
05:15 Hand Release Push Ups - 10 reps
06:05 In & Out Push Ups - 10 reps
Plank Variation #2 // 60 sec work / 30 sec rest
06:55 Plank Knee Tucks
Push Up Circuit #3 // 30 sec work / 20 sec rest
08:25 Push Up Front Raise - 10 reps
09:15 Diamond Push Ups - 10 reps
10:05 Archer Push Ups - 10 reps
Plank Variation #3 // 60 sec work / 30 sec rest - 1:30
10:55 Plank Step Outs
Push Up Circuit #4 // 30 sec work / 20 sec rest - 2:30
12:25 Skull Crusher Push Ups - 10 reps
13:15 Spider Push Ups - 10 reps
14:05 Standard Push Ups - 10 reps
Plank Variation #4 // 60 sec work / finished - 1:00
14:55 Commandos
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DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!