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1 2 3

500
4 wide grip 4 wide grip
6 classic grip 8 classic grip
4 close grip 4 close grip
punches
30sec rest | 3 sets 30sec rest | 3 sets
throughout the day

4 5 6

500 600
4 wide grip
10 classic grip
4 close grip
punches punches
30sec rest | 3 sets
throughout the day throughout the day

7 8 9

600
4 wide grip 4 wide grip
12 classic grip 14 classic grip
4 close grip 4 close grip
30sec rest | 3 sets
punches 30sec rest | 3 sets
throughout the day

10 11 12

700 700
6 wide grip
4 classic grip
4 close grip
punches 30sec rest | 3 sets
punches
throughout the day throughout the day

13 14 15

800
8 wide grip 10 wide grip
4 classic grip 4 classic grip
4 close grip 4 close grip
30sec rest | 3 sets
punches 30sec rest | 3 sets
throughout the day
 16 17 18

800 900
12 wide grip
4 classic grip
4 close grip
punches 30sec rest | 3 sets
punches
throughout the day throughout the day

19 20 21

900
14 wide grip 4 wide grip
4 classic grip 4 classic grip
4 close grip 6 close grip
30sec rest | 3 sets
punches 30sec rest | 3 sets
throughout the day

22 23 24

1000 1000
4 wide grip
4 classic grip
8 close grip
punches 30sec rest | 3 sets
punches
throughout the day throughout the day

25 26 27

1200
4 wide grip 4 wide grip
4 classic grip 4 classic grip
10 close grip 12 close grip
30sec rest | 3 sets
punches 30sec rest | 3 sets
throughout the day

28 29 30

1200 1400
4 wide grip
4 classic grip
14 close grip
punches 30sec rest | 3 sets
punches
throughout the day throughout the day

save reset

TIMER SETS

00:00 30 SEC 60 SEC 2 MIN CUSTOM 1 2 3

The Push-Up Ladder challenge focuses on your upper body: triceps, biceps, chest, back, abs and core. Push-up
focused days will gradually take you to a more advanced push-up style that will give you increased upper body
strength and more control over your body. Punching days engage the same muscles but in a less direct way
helping you recover while keeping up the focus. The closer punching sets are performed to each other the better
but the total can be comfortably split and spread throughout the day. One set of the ladder (wide grip, classic
grip and close grip) is performed without rest between exercises - you switch on the fly.

This challenge can be scaled down to fit your fitness level:

Do only one set of the ladder for Level I.
 Two sets of the ladder for Level II.
Do all three sets of the ladder for level III.

The challenge is designed for performance and visual results.

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