The 100 Push Up Challenge – Week 12 – More Than Lifting

The 100 Push Up Challenge – Week 12

Week 12 of the 100 push up challenge is here, the weekly push up challenge running throughout 2017. Each week I put up a new challenge with a fresh variation to try out.

Yo yo yo

We are at week 12 of the challenge! Next week will mark the 25% of our progress for the year, which is awesome.

If you have been with us since the start then you are smashing it mate, keep it going.

If not, you can check out the full list of challenges that we’ve covered so far on the 100 Push Up Challenge page

Last week we focused on increasing the Range Of Motion in our push ups with Deep Push Ups – hopefully super deep ones.

This week is going to be slightly different, working more on our stability using an exercise ball.

The 100 Push Up Challenge Week 12

The Workout

Set 1 – 20 Stability Push Ups
Set 2 – 20 Deep Push Ups
Set 3 - 20 Spiderman Push Ups
Set 4 - 20 Lateral Push Ups
Set 5 - 20 Linear Push Ups

We are starting to move out of our complex push ups now and into more difficult variations that will help improve strength beyond the basic push up position.

Stability and range of motion are a big part of this process, as is plyometric and reactive training.

Improving mobility and functionality in your body one of the big benefits of calisthenics training and is often separated and isolated at times in the gym environment.

Making use of every exercise to build on your current ability is an effective way of developing these as you go.

So as we go through the next few weeks, we will be increasing the complexity of the movements and we all need to be prepared by building these foundations now.

How To Do Stability Push Ups – Exercise Ball Push Ups

Using the stability ball is a fun way to train, and you will be surprised how difficult it makes even a basic exercise like a push up.

To set up get a stability and put your hands on it, then step back bringing your feet together into a push up position.

It is best to place your hands so they are slightly apart and on top of the ball. Just staying here in support should be engaging your muscles.

Now lower your chest into the ball and push back up like a normal push up.

At each part of the movement you should notice the stress shift slightly, you may really struggle with these at the start, especially if you have never used an exercise before.

That’s it! Regular push ups on an exercise ball.

Now do 20

Get An Exercise Ball - 3 Reasons Why You Need One In Your Life

Ok so you don’t have to necessarily, you could use one down the gym or whatever, but there are some very good reasons for having one.

Fun Training Tool​


First is that it is a great training tool. Stability training is often overlooked by the casual gym goer but it is actually really important.

You aren’t just limited to the classic core exercises you see all over the internet. They are a great assist for more advanced exercises like pistol squats, handstand push ups and even the planche.

Think of any exercise you can do with a support, or any exercise that you can do raised, like push ups.

The more creative you can get the better, so go wild!

​Easy To Store

Next, you can easily pack it away.

One big issue with training equipment is the space it takes up. When most people think of home training equipment, they think tread mill, bench, bike. These are all big expensive pieces of equipment.

If you live in a flat, how much space do you have available?

An exercise ball will come with a pump, it takes a few minutes, and basically collapses like a football. You can pop it in a cupboard to keep it out of the way when you aren’t using it.

Being able to buy a few small bits of equipment will enable you to get everything you need to do full body workouts for less than £100 EASILY. Things like exercise balls cost about £5-10 and will last forever – and even if they don’t it’s a tenner!

The last one is probably the biggest for me, even though it seems trivial.

​Convenient Seating Arrangements

You can use it as a chair!

I don’t collapse mine, I don’t pack it away, it sits under my desk when I’m not using it, and I sit on it when I am writing these articles or anything else at my computer.

Sitting down all day is not particularly good for you, we all know this is true. But it is a big part of people’s working lives.

So instead of sitting on a chair, which does terrible things for muscle tension and posture; sit on an exercise ball.

It improves your posture, and honestly it is a lot more fun.

When I am recording the Podcast with Chris, I end up bouncing around, rolling about and getting a great core workout accidentally, just talking and sitting on my exercise ball.

If I hadn’t persuaded you already, I hope this last one does.

Now stop what you’re doing and get those reps in.

Put The Work In, Get Results​

The whole point of this challenge is to get you in shape, so do the workout.

If you are unsure of any of the variations, check back over the previous challenges for more details.

Otherwise get these reps in, it takes 5-10 minutes and you will be one step closer to more advanced variations like the one arm push up.

Never Miss A Workout

These challenges get progressively hard each week, so don’t get left behind this year.

Just pop your email in and sign up to the challenge and I will deliver the new challenge each week for the rest of the year!

That’s a fresh challenge each week, building on the last one, progressing towards extreme variations like one arm and handstand push ups.

About the Author

Hey, I'm Rhys and I'm the Coach at MoreThanLifting I am a gymnast, calisthenics enthusiast and personal trainer. I help people get into great shape with bodyweight strength and skill training.

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