The 100 Push Up Challenge – Week 11

The 100 push up challenge is a weekly challenge running all year. Each week I put out a new challenge with fresh variations to test your skills in a new way. This week we add Spiderman Push Ups into the mix.

Yo Yo Yo!

Its Week 11 of the 100 Push Up Challenge, we are almost a quarter of the way through!

Last week we introduced T Push Ups into the mix, a complex compound push up that you should have really noticed in your core.

If you missed last week’s challenge check it out here:

100 Push Up Challenge Week 10

To catch up on all of the challenge check out the 100 Push Up Challenge Page:

The 100 Push Up Challenge

This week we will be introducing yet another push up variation into the mix, it is another complex variation that will help with hip mobility!

Anyway we won’t mess about, let’s get started!

The 100 Push Up Challenge Week 11

The Workout

Set 1 – 20 x Spiderman Push Ups

Set 2 – 20 x T Push Ups

Set 3 – 20 x Lateral Plank Push Ups

Set 4 – 20 x Plyo Push Ups

Set 5 – 20 x Knee-To-Chest Push Ups

How To Do Spiderman Push Ups

Back to Complex Variations, this week’s new push up is Spiderman ones – so you will need a wall for this 

Set up as normal, neutral grip shoulder width apart. similar to knee to chest push ups, you will be bringing your legs up, but this time you do it on the negative as one movement.

When you start lowering yourself to the ground bring one knee out to the side, and up to meet your elbow at the bottom of the rep.

As you come back up return you leg to the starting point.

That’s one rep, next time do it with the other leg, left-right-left-right all the way up to 20.

This is another Asymmetrical push up variation so to keep it balanced we do 10 each side, just like we did before with T and Knee to Chest push ups.

Now Put The Work In!

We have passed the 10 Week mark, 20% of the way through to Year, and this Challenge!

It is going to get really crazy over the next few weeks so make sure you have caught up on the previous week’s challenges so you don’t get left behind.

Like I said before, if you aren’t doing these workouts you will not be able to tackle the later challenges.

Each week we are building towards more and more difficult and technical push up variations, and if you have been keeping up, you will know these challenges evolve pretty quickly.

Every month that passes leaves us with a totally new level of workout. This progressive nature means that every week will compound over the course of the year to enable you to take on the super extreme variations in the latter part of the year.

So its time to pull you finger out.

Get on the floor and show us your mad skills.

20 reps on the count . . .

Join The Challenge!

Don’t miss out on any of the challenges this year. Sign up and get them delivered straight to your inbox each week.

And as a special bonus I’ll give you my Foundation Workout FREE so you aren’t left just pushing, you can take your skills to the next level with a Total Body Workout you can try in your next session.

Join The Challenge!

Every Week I will send you the latest challenge so you can keep up with us all Year!

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