Push up challenge for women

The push up is an excellent exercise to strengthen and firm your upper arms, shoulders and chest. It also works the core muscles, which have to strongly contract to stabilise the spine during the exercise. However, full push ups require a lot of strength to begin with and most women struggle to do them.  This 30 day push up challenge for women uses push up versions that are less strenuous, but that will still strengthen all the muscles used.

Benefits of push ups

Push ups don’t just strengthen your arms and chest.  Your shoulders and core muscles work hard to keep your body in the right position too.  So they’re a good all-round exercise for the upper body.  To benefit fully from the exercise, though, it’s important to get technique right.  Whichever push up variation you’re doing, your body should make a straight line.  For more information, read the exercise instructions in the printable set.

Push ups challenge for women printable set

  • Push up challenge for women

The challenge uses 3 push ups variations to gradually build strength in all the muscles used. The printable set includes a workout schedule, instructions for the 3 types of press-ups and exercise stickers so that you can print off sticker prompts for your planner or diary. A blackout file is also included for easy tracing if you have a cutting machine, plus instructions for manual cutting.

PDF files included:
Push Ups Challenge For Women chart
Exercise instructions
Sticker sheets
Sticker instructions

PNG files included:
Sticker sheets
Sticker blackout file

Buy the push up challenge

Push up challenge for women

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  1. Click on the “buy now” button below.
  2. In the pop-up box, select which paper size you want (A4 or letter) and enter your card details, then click on pay.
  3. Click on the download link in the confirmation message.