30 Day Push Up Workout

 

For 30 days I was doing Push-Ups.
Starting from base and ending with the Superman!

Once I had already tried to exercise regularly but unfortunately without results.
After one workout the other day I had enough and my motivation was falling.
So I decided that everything I start from the very basic to the advanced, and I set myself a challenge that will do it all from the base.
Very important are the first 10 days of training, the exercises were calm from the knee to the basic push-ups.
During these 10 days the body gets used to daily exercise, then jump to the next Level, without pain and soreness.

I gave a series of exercises that everyone has a choice order to adapt them to each other. You do not have to do all the exercises but it is good from time to time to change exercise. for a single workout you Chooses 3 positions exercises
e.g Workout Push-Up Level 1:
1. Half Push Up - 10 reps, 3 sets of push up
2. Half Push Up (Close Hands) - 10 reps, 3 sets of Push up
3. Side to Side, Half Push up - 10 reps, 2 sets of Push up
After a series 60 or 45 seconds break and Go Workout! :)
If you do the same routine at the same intensity, your muscles and body gets used to it and becomes more efficient. But I recommend to change the exercises to quickly learn other techniques. You not have everyday changed exercise but how often you change exercise the progress is the better!

And if someone can only 30-40 push-ups at the start. It is also ok! It is important to do it regularly until it comes to 70-80 and this time go to plan.
I am not I tell that everything must be done in 30 days end.
I like that I decided for myself, having already had some experience earlier. Others can finish in 40 or 60 days and will be very well! :)


Plan Workout:
The first 10 Days I do 70-80 push ups in one workout (Level 1 - https://www.youtube.com/watch?v=2CKXwCbEVus ), and next 11- 20 days we do Level 2 ( https://www.youtube.com/watch?v=IXqXjvpD93w )100 - max150 push ups in one workout. And finally the last 10 days we do level 3 ( https://www.youtube.com/watch?v=PT-xRwPTbcE )
Workout Push Up 4 times I practiced a week.
If we do less than 100 push-ups in one workout a day, it's great too! numbers are no important!
It is important to systematic and motivation

Here you have an example workout level 1 Push Up - https://www.youtube.com/watch?v=YkJwmAw9G6g&list=PL4UHzF5XZifRWkhJ3S-SE7vwrXZz8eX73

Here you have an example workout level 2 Push Up - https://www.youtube.com/watch?v=rcZnz-cSHsQ&list=PL4UHzF5XZifS-s6njDQqONEtrIyBPD16X

Here you have an example workout level 3 Push Up - https://www.youtube.com/watch?v=y3D-2g2jjFE&list=PL4UHzF5XZifT7ZG-7VA73qgLkZb-ahI74


Warm up and more is here - https://www.youtube.com/playlist?list=PL4UHzF5XZifSh9jaaLDPLaHcFWcaaVgnP

Simple Diet:
Usually, I have tried to do workouts before dinner. And dinners were high protein. It is very important for me was to good to eat a big meal post-workout. And after dinner I drank even gainer to supplement the meal even more.
You can also be used protein supplements! They are very practical for people who do not have time to prepare your own meals. Sometimes it is enough simply to pour milk mixed with conditioner to get fast and convenient post-workout meal.