The push up is a classic exercise, using your body weight to build strength.

How to do a conventional push up using proper form: Lie prone on the ground with hands placed as wide or slightly wider than shoulder width. Keeping the body straight, lower body to the ground by bending arms at the elbows. Raise body up off the ground by extending the arms. Repeat. Body weight should be lifted by the arms; don’t be tempted to use your rear, stomach or the lower half of your body to pull yourself up. To maintain correct body alignment, imagine a straight line running from your head down to your ankles.

Choose Any of These 3 Options

1. Conventional Push Ups    2. Knee Push Ups   3. Wall Push Ups 

For this challenge action, 4 days of the week, do 100 push ups (or as many as you can) in 5 minutes. If you do not reach 100 then record how many push ups you can do in 5 minutes.

How to do Knee and Wall Push Ups Using Proper Form


KNEE PUSH UPS reduce the lifting load by about 50% you can do the same exercise, but do it on your knees. Keeping a straight line from neck to torso is still important, so please pay attention to correct body alignment as you perform your workout.

WALL PUSH UPS dramatically reduce the pressure on the arms, upper back and abs. The closer you stand to the wall, the easier they are to perform, but remember, it’s still important to be aware of your body alignment as you perform the wall push up. As you gain strength and confidence, move your feet slightly further away from the wall to make the workout more challenging.