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30-Day Push-Up Challenges for Girls

    30-day push up challenge

    Do you want to shape your entire upper body? Getting rid of arm fat, tighten your abs, chest and shoulders? I tell you to do push-ups! This simple exercise is the best bodyweight move for sure that strengthens and tones all the muscles of your upper body.

    Can you do only a few push-ups yet? Don’t care about it! With practice, you can quickly increase the number of reps. Start your 30-day push-up challenge now to build beautiful arms and shoulders that you can proudly show while wearing your tank top.

    During the 30 days, you will have to work out every day or with a one day rest per a week. You will start with a few reps, and gradually the number of reps will rise. So, at the end, you will be able to make far more repetitions.

    Of course, the number of push-ups you start with depends on your current fitness level. So, to find the most suitable routine for you, I have collected fitness challenges for various levels.

    Want to get even more from your push-up challenge?

    Do extra dumbbell exercises for arms and shoulders twice a week. Also, pay attention to what you eat. You know, proper nutrition is crucial for weight loss. So, eat well, do your daily workout and do some extra exercises, and after a month you will see amazing changes on your arms and shoulders.

    Before starting your training, I recommend you checking the video below to learn how to do push-ups properly. I know, it seems to be obvious, but I see a lot of people doing it badly.


    30 day pushup challenge for beginners

    Below you can find routines that are suitable for beginners since they start with only a few reps and the numbers increase slowly.

    easy challenge


    reaching 30 press ups





    30 day pushup challenge intermediate

    For Intermediate

    If you are not new to working out and doing push-ups, start with one of the programs below. In the end, you will be able to do about 40-50 press ups. It is cool, isn’t it. After finishing these plans you will see great boost in your strength.

    intermediate level

    30 day challenge for intermediate trainees | Credit:




    50 push ups



    I hope you have been able to find a routine that suits you. So, it is your turn to start your 30-day push-up challenge to get rid of flabby arms and fatty shoulders. Keep in mind, though. At first, everyone starts lustily, but the winner is going to be who does not give up!

    Related: Boost your training! Check out the best push up stands for even better workouts.

    Related challenges:

    Did you like these 30-day push-up challenges? Share with your friends!


    James Wright

    James (36) has been working out since he was 15 years old. He has a home gym where he pumps iron, does bodyweight workouts and boxing. He likes sharing his experiences with others who want to build a better physique.

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