This is the month of personal improvement.

 

This month is your month to focus on setting goals, to improve your diet, and to start an exercise program.

 

However, these tasks can be overwhelming.  Where should you start? What should you do first? Should you do everything at the same time? For an optimum outcome, it is recommended that you start all three at once – but keep it simple!

 

Let us start by bringing the focus on the next 30 to 42 days.

 

The 100 push-up challenge

 

Before you get exited to start the 100 Push-Up Challenge, complete the following steps:

 

• Obtain medical advice and clearance from your doctor
• Make sure you have no wrist, elbow, neck, shoulder, hip and/or lower back pain
• Achieve proper shoulder joint centration
• Take the push-up test

 

The test will help you to determine you current fitness level.

 

We acknowledge that there are many tests that can be done to determine your fitness level; for example, the strength test from Charles Polquine, quadruple tests  via the Integrative Movement Systems, specific muscle tests to measure the muscle strength and stability of your joints to design a personal program, or  cardiovascular energy tests with the MET method to measure your VO2 output.

 

The maintain the simplicity of the challenge, we are going to focus on the push–up, as you can follow this challenge anywhere you go – at home, in the office, in the airport, on the train, or in the great outdoors.

 

 

The Test 

 

The test is a simple measurement of the current endurance strength of your upper body. Execute the test in following matter:

 

Choose one level that suits you:

 

Straight leg push up – Level 1

Kneel on the floor. Place your hands on the floor under your shoulders. Lower the hips towards the floor so that the shoulder, hips, and knees form a line. Lift your knees so that you are on your toes and start your test.

 

Modified push up – Level 2

Start with the form described above. If you can’t perform the test in good form, perform it in the modified push-up position by leaving the knees on the floor.

 

Counter push up – Level 3

If the modified version is still too difficult, perform the countertop push-up in the kitchen. Place your hands on the counter and align your shoulders, hips, and ankles in a line. Start the test.

 

If you have difficulty executing any of these positions, please come in for your complimentary consultation after a brief phone call. Please click here to get in touch with me.

 

The sequence of proper executed movement is as follows: skills first, then endurance, followed by strength. If you don’t know how to execute a push-up correctly, you will have to learn this skill first before you can increase your endurance and then your strength.

 

Let’s get to work. Choose your push-up level according to your ability and perform as many push-ups as you can in one minute.

 

Ready? Set! Let’s go!

 

Tips!

Perform a push-up by lowering your body for 1 second and pushing up for 1 second.

There is no pause at the starting position or at the lower position.

The elbows need to be at 90 degrees at the lowest point in order for a push-up to be valid.

 

This is a not a body fat contest, where body composition is counted. If you would like to burn your body fat for the next 13 weeks, sign up for the Strength123 Easy and Simple Weight Loss Program. The Easy And Simple Weight Loss Program is always hot in January and has not been opened for 2 years. This group has a 99% success rate. Check it out – we have 2 spots available this year. Click here to read more.

 

What this test measures: Strength and endurance in your chest, shoulders, and triceps.

Scoring: Here are the age-adjusted standards based on guidelines published by the American College of Sports Medicine (ACSM):

 

 

Ratings for Men (Full Push-Ups), Based on Age

	20-29	30-39	40-49	50-59	60+
Excellent	> 54	> 44	> 39	> 34	> 29
Good	45-54	35-44	30-39	25-34	20-29
Average	35-44	24-34	20-29	15-24	10-19
Poor	20-34	15-24	12-19	8-14	5-9
Very Poor	< 20	< 15	< 12	< 8	< 5

 

Ratings for Women (Modified Push-Ups), Based on Age

	20-29	30-39	40-49	50-59	60+
Excellent	>48	>39	>34	>29	>19
Good	34-48	25-39	20-34	15-29	5-19
Average	17-33	12-24	8-19	6-14	3-4
Poor	6-16	4-11	3-7	2-5	1-2
Very Poor	< 6	< 4	< 3	< 2	< 1

 

 

 

How did you do?

 

On a side note: According to the 1-second down motion and 1-second upward motion rule, one performed push-up will take you 2 seconds. To complete 100 push-ups, it will take you 200 seconds, or 3.33 minutes. This will give you a good indication of how long it will take you to perform proper executed push-ups.

 

The Progress

 

Record the number obtained during your test. This is your starting point.

 

Share it with your friends. Get them involved with you to create a support circle for you and each other. You will need this support.

 

You will be required to work on the 100 push-up challenge 3 days per week.  You can choose Monday, Wednesday, and Friday or Tuesday, Thursday, and Saturday. If you follow an exercise program, continue to do so. This is also a good start to get back into shape. Congratulations! Make sure you also work on your other muscle groups as well.

 

 

Here is the work schedule laid out for you:

 

 

Week 1

 

Day 1 (Monday or Tuesday) – Start here if you managed to do 6 – 10 push ups

Rest bet. Sets	Set 1	Set 2	Set 3	Set 4	Set 5
60 sec.	6	6	4	4	Max – at least 5

 

Day 2 (Wednesday or Thursday)

Rest bet. Sets	Set 1	Set 2	Set 3	Set 4	Set 5
90 sec	6	8	6	6	Max – at least 7

 

Day 3 (Friday or Saturday)

Rest bet. Sets	Set 1	Set 2	Set 3	Set 4	Set 5
120 sec	8	10	8	8	Max – at least 10

 

 

 

 

 

 

Week 2

 

Day 1 (Monday or Tuesday) – Start here if you managed to do 9-15 push ups

Rest bet. Sets	Set 1	Set 2	Set 3	Set 4	Set 5
60 sec	9	11	8	8	Max – at least 11

 

Day 2 (Wednesday or Thursday)

Rest bet. Sets	Set 1	Set 2	Set 3	Set 4	Set 5
90 sec	10	12	9	9	Max – at least 13

 

Day 3 (Friday or Saturday)

Rest bet. Sets	Set 1	Set 2	Set 3	Set 4	Set 5
120 sec	12	13	10	10	Max – at least 15

 

 

 

Week 3

Day 1 (Monday or Tuesday) – Start here if you managed to do 21-25  push-ups

Rest bet. Sets	Set 1	Set 2	Set 3	Set 4	Set 5
60 sec	12	17	13	13	Max – at least 17

 

Day 2 (Wednesday or Thursday)

Rest bet. Sets	Set 1	Set 2	Set 3	Set 4	Set 5
90 sec	14	19	14	14	Max – at least 19

 

Day 3 (Friday or Saturday)

Rest bet. Sets	Set 1	Set 2	Set 3	Set 4	Set 5
120 sec	16	21	15	15	Max – at least 21

 

 

 

Week 4

Day 1 (Monday or Tuesday) – Start here if you managed to do 21-25  push-ups

Rest bet. Sets	Set 1	Set 2	Set 3	Set 4	Set 5
60 sec	18	22	16	16	Max – at least 25

 

Day 2 (Wednesday or Thursday)

Rest bet. Sets	Set 1	Set 2	Set 3	Set 4	Set 5
90 sec	20	25	20	20	Max – at least 28

 

Day 3 (Friday or Saturday)

Rest bet. Sets	Set 1	Set 2	Set 3	Set 4	Set 5
120 sec	23	28	23	23	Max – at least 33

 

 

Week 5

Day 1 (Monday or Tuesday) – Start here if you managed to do 36-40  push-ups

Rest bet. Sets	Set 1	Set 2	Set 3	Set 4	Set 5
45 sec	28	35	25	22	Max – at least 35

 

Day 2 (Wednesday or Thursday)

Rest bet. Sets	Set 1	Set 2	Set 3	Set 4	Set 5
45 sec	18	18	20	20	Max – at least 40

 

Day 3 (Friday or Saturday)

Rest bet. Sets	Set 1	Set 2	Set 3	Set 4	Set 5
45 sec	18	18	20	20	Max – at least 45

 

 

 

Week 6

 

Day 1 (Monday or Tuesday) – Start here if you managed to do 51-60  push-ups

Rest bet. Sets	Set 1	Set 2	Set 3	Set 4	Set 5
45 sec	40	50	25	25	Max – at least 50

 

Day 2 (Wednesday or Thursday)

Rest bet. Sets	Set 1	Set 2	Set 3	Set 4	Set 5
45 sec	20	20	23	20	Max – at least 60

 

Day 3 (Friday or Saturday)

Rest bet. Sets	Set 1	Set 2	Set 3	Set 4	Set 5
45 sec	22	22	30	30	Max – at least 70

 

 

 

Congratulations! You have made it through the training by accomplishing 100 push-ups.

 

Now let’s get ready for the big test!

 

 

 

The Big Test

 

Woohoo…. the day has come!

 

You have trained for this day. The training has been given to get you to accomplish 100 push-ups. Congratulations for coming this far!

 

After completing the training for the past six weeks, take a rest for 3 days before you take the test. When you take the test, make sure you have the following

 

1)   Rested

2)   Eaten well

3)   Done no other workouts that day

 

Don’t rush – take your time. Do one push up at a time. 1 second down, 1 second up. 3.33 minutes. Lets go.

 

In case you didn’t manage to do one hundred, go back and repeat the training at the point at which you completed the test. Then finish the weeks again and retake the test.

 

 

The Price

 

I do love to recognize people who work hard with prizes.  Participate to confirm your participation by taking a video of your initial test and posting it at this link:

 

Click here to participate.

 

If you don’t want to post your video, just post your number and keep the video as proof.  Videotape the final test again and post it or just report the number. I will be in touch with you during this process.

 

Reach out to me directly or via the link above.

 

 

You can do this! I look forward to hearing from you. Enter your names below on the start and finish days:

 

1)

 

2)

 

3)

 

4)

 

5)

 

6)

 

7)

 

8 )

 

9)

 

10)

 

 

For now, please confirm your participation and take your first test by raising your hand to commit to accountability. Click here.

 

 

There is also a way to communicate with me during the next 6 weeks until the final test is performed.

 

Here are the steps to follow for now:

 

1) Take a video of your first initiation test. Upload it and share it with the rest of us. It is easy to do with your smart phone.  Another option is just to take the video and not post it, but post the number of the outcome.

 

2) Start training as laid out previously. Commit and enjoy.

 

3) In 6 weeks you will take the final test. Take a video of the final test and be proud of your participation. Post the video. If you don’t want to post the video, just post the number of push-ups you accomplished.

 

We found that a general prize are not enough motivation to get going. Dig deep why you want to accomplish to improve your strength endurance.

 

However, we will award prizes for your video uploads and number postings. These can include sessions, books, movies, memberships, massages, etc. We will choose for you!

 

I look forward to help you accomplish success.

 

Kind regards,

 

Stefan Aschan,

M.Sc. IMS, CPT, CSC, RTS

New York Integrative Movement Specialist ™

 

STEFAN ASCHAN  M.Sc. … Make your body your business™

EXPERIENCE my book: www.AlpineWeightLossSecrets.com

 

P.S. Goal setting can be simply done by stating a specific goal and coming up with 20 methods by which to archive this goal. Set a time frame for it and stick to it. A goal for just one day can make a difference in your personal improvement.

 

P. P.S. Nutrition improvements, even as little as only one thing per week, can impact a steady improvement in your energy and health. Keep a food log for 6 weeks and choose each week an area in which you like to improve. It can be as simple as giving up alcohol, replacing bread with one side salad, or giving up cookies before bed.

P.P.P.S. This is a not a body fat contest, where body composition is counted. If you would like to burn your body fat for the next 13 weeks, sign up for the Strength123 Easy and Simple Weight Loss Program. The Easy And Simple Weight Loss Program is always hot, hot, hot in January and has not been opened for 2 years. This group has a 99% success rate. We have 2 spots available this year. Check it out and click here to read more.