The 100 Push Up Challenge – Week 7

The 100 Push Up Challenge is a weekly challenge running all through 2019. Each Week we have a new challenge slightly harder than the ones before. In Week 7 we introduce another new push up into the mix.

Yo yo yo!

Week 7 of the 100 Push Up Challenge is here!

We are making steady progress now and I am looking forward to passing that 2 Month mark very soon.

If you haven’t checked the earlier challenges, find them all here:

The 100 Push Up Challenge

I’d recommend doing at least the First 3 if you are new, so you can build into the challenge quickly.

So this week, we know what’s going on, 5 Push Ups, 20 Reps a piece . . .

Let’s Get Into It

The 100 Push Up Challenge Week 7

The Workout

Set 1 - 20 Knee-To-Chest Push Ups
Set 2 - 20 Deep Push Ups
Set 3 - 20 Fist Push Ups
Set 4 - 20 Irregular Push Ups
Set 5 - 20 Single Leg Push Ups

There really is a lot going on in this challenge. Almost every exercise has a dominant side, or an irregular pattern to it, so remember to do both sides of each of the exercises.

Imbalances are bad times and can lead to injury quite easily. You will always have a dominant side, and that’s ok, its natural.

What you don’t want, is to train INTO that dominant side and leave the other HALF of your body behind.

This week’s new push up is no exception.

How To Do Knee-To-Chest Push Ups

Knee-to-chest push ups are a cross between mountain climbers and push ups.

You have undoubtedly seen mountain climbers before, even if you didn’t know what they were called.

With a mountain climber, you are in the press up position and run on the spot. Each step you bring your knee high into your chest and return it to the press up position.

With this push up variation you do the same but without running, obviously.

Get into the push up position and squeeze a rep out.

When you get back to the top, bring one knee right up into your chest and return to the push up position.

That’s one rep.

Each rep you switch legs, left, right, left, right. Obviously the count is 20, so get going!

​Progressive Training & Seeing Your Results

If you haven’t already, you should start seeing results from these workouts. You should be able to go back to week one and fly through the basic challenge 20 x 5 Regular push ups.

Can you remember doing that one? It was AGES ago.

To be able to see your development through progressive exercises is the biggest reason I am such an advocate.

Over the next few months we are going to get into even more weird and wonderful push up variations. But to keep up, you have to put the work in.

If you miss one week, not so bad, but if you miss a month of these, you will get left behind.

So get in on the challenge and get notified of the new challenge every week. The entire challenge takes 10 minutes of your time each week. (maybe 20 minutes)

From Inbox to challenge complete, 10 minutes.

Rhys Morgan

Hey, I'm Rhys and I'm the Coach at MoreThanLifting I am a Personal Trainer, Gymnast & Calisthenics Coach from London. I help people get into great shape with bodyweight strength and skill training.

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