Hi there! I am SO excited to be hosting my first “challenge” this month. My friend Athena has hosted a number of awesome challenges, and while I am not ready to put together anything as detailed, planned out and organized as well as she has, I thought this would be fun little challenge to add to your current workout.
It’s no surprise that I LOVE burpees, right? Remember this burpee post I wrote over the summer? So fun. I also love (more so, love to hate) push-ups. No matter how many I do, they are always challenging for me. But I think that’s part of the reason why I like them. That, and because they are such a good exercise for almost your entire body: chest, triceps, lats, core, quads, etc. On top of that, there are SO MANY variations and they can be modified to any fitness level (against a wall, table top position, hands and knees, hands and feet, hands and feet but with one foot lifted, etc.).
So, with that said, I have picked these two exercises for my challenge since I think they give you the most bang for your buck.
Say, what?! 100 burpees AND 100 push-ups?! Yes, you read that correctly 🙂 Don’t get overwhelmed, though, there are a few things to note that will help show you it’s totally doable:
1. Even though this is a “for time” workout, meaning your goal is to complete the exercises as quickly as possible and to beat your time from one week to the next, I want you to make sure you’re keeping good form because doing exercises super fast, but sacrificing form isn’t safe or effective.
2. Feel free to complete the 100 reps of each exercise however you’d like: all at once, breaking it down to reps of 10, 20, 25, 50, etc., finish the burpees first in smaller sets then do the push-ups or vice versa, etc. There are so many ways to break it up!
3. Choose different burpees! You don’t have to do strict CrossFit burpees if you don’t want to. My burpee post has a number of different variations to choose from! Choose different push-up variations: clock push-ups, on your knees, 1 leg lifted, tricep push-ups, diamond push-ups, staggered hands push-ups, etc. Your choice 🙂
4. You can do these on any day of the week you’d like- If you want to get them over with on Monday’s, go for it! If you’d rather wait until mid-way through the week, that’s fine, too. This is your challenge.
5. Any fitness level can participate! Just make sure you warm up with some dynamic stretching beforehand!
6. I’ll check in with you guys on Mondays, but don’t wait until then to tell me how you did! Please share your thoughts/pictures/time with me via Facebook, Instagram and Twitter. I want to see who’s joining me in this challenge!
So, what do you think?! Is this something you’re interested in doing with me this month? If you are, leave me a comment saying that so we all know who’s participating. I’ll check in with you on Monday to see how you did, but feel free to comment on any post with your time!
16 thoughts on “Wednesday Workout: January Burpee & Push-Up Challenge!”
As much as I loathe burpees, this is exactly what I need!!! Great idea Monique!
Yeah, Jen! Love that you’re participating!
Were we supposed to do them all in one day? My arms are jello today!
Ha! Yes, you wanted to do them all in one sitting… jello arms is one goal, beating your time next week (and being less sore after) is the second goal 😉
Damn you and your masochistic ways!
I might do this – I’m doing another core challenge (with daily push-ups) but you can never really do too many burpees and push-ups, right?!
Not in my eyes;) My suggestion would be to try this on a day where your daily push-ups might be lower than other days (if it’s set up that way). As always, if something starts to hurt or feel over used, don’t do it 🙂
Hi Nick, Thanks for the modifications, I may use the plan if I can’t get out ,and can’t go xcountry skiing(thank goodness that is a rare occasion during snowy weather!) Mom
You can do squats instead of burpees since I know how much you hate burpees 🙂 I want to go snowshoeing!