The intent of this challenge is to not only help you improve your pushups and pullups, but to help you realize the wonderful and powerful forces behind setting goals, forming habits, and discipline.
The Challenge
To start off test yourself to find the maximum number of pushups and pullups you can complete in one set without stopping to rest. Enter those numbers into this Bodyweight Workout Spreadsheet.
The spreadsheet takes your maximum effort numbers and breaks them down into individual workouts. The challenge calls for performing four sets of pushups and pullups five times a week. These sets start off at only 30% of your maximum effort. The workouts are designed to be easy to complete and take no more than five minutes each day.
What days you do these on are up to you. I recommend doing the workout three days in a row, skipping one day, then finishing with two more days in a row. I’m going to do these on Monday, Tuesday, Wednesday, Friday, and Saturday mornings.
After six weeks the plan calls for a break and just take it easy this week. When you are fully recovered(have had at least three days without performing any strenuous chest, back, or bicep exercises) test yourself again to find your new maxes. Enter these numbers back into the spreadsheet for another six weeks worth of workouts!
Need a Pullup Bar?
The Iron Gym is affordable and does the trick! Link to it on Amazon.
This seems way too easy…
It seems so… because it is! Fitness is not and should not be some grueling monumental challenge. Incredible results can be had for a very small investment of time and energy. And that’s why I’m so excited about this challenge. I think you’re going to be blown away by just how much you can improve your pushups and pullups in these fourteen weeks and even more so I think you’ll be impressed by how developing good habits and self-discipline with exercise can extend benefits into every other area of your life.
Are you up for the challenge?
Comment below with your starting maxes and then report back periodically with your progress!