April Push-up Motivation!
The April Challenge is PUSH-UPS. There are two objectives in this challenge: 1) break through the target threshold level and 2) be consistent: do at least 10 push-ups every day until you break through the target threshold you select.
- Level 1: 250 reps
- Level 2: 500 reps
- Level 3: 1,000 reps
- Level 4: 2,000 reps
Pick the threshold level that best suits you and then reach that number of total reps by the end of the month.
Excellent form is elbows close to torso, chest to ground at the bottom, and arms locked out straight at the top. If you need to scale, modify by elevating your hand position instead of dropping to your knees or allowing elbows to go wide. Elevating the hand position means putting your hands on a stable box, bench or chair.
How to Join
Just ask to join this closed Facebook Group — for support and accountability. The support group on Facebook brings friendly and supportive people together from around the world.
Once you’re in, feel free to add any friends who want to join.
It’s not required that you post on the group, or even join it in the first place. It’s more fun and motivational in a community though!
By the way, this whole thing is FREE — just good people coming together to support each other.
Hand-write a total of 4 letters and send them in the Post (envelope, stamp…remember that?).
Anything goes: postcards, 1 sentence thank-you notes, 5-page updates to a friend you haven’t written since email replaced letters, 1-page updates to a friend you haven’t written since Whatsapp replaced email, an origami bird with your name written on it, a recipe, a sketch, etc. Write, stamp, send x 4 and you’ve finished the secondary challenge for April!
Bonus points if you write the letters with T-Rex post-push-up arms!
You can always do the push-ups while on a run!
Helpful Tools & Ideas
Reminder and Accountability Apps: I used the app called Productive to remind me and keep accountable during our last challenge. There are others as well. These apps are excellent for accountability.
How do I join if I’m not on Facebook? Just say I’m in out loud 3 times, and you’ll be in! If you want to connect the dots and receive a virtual high-five, feel free to also drop me a note at [email protected] or say hi on other social media channels (links in footer).
My shoulder/elbow is injured, may I modify? YES! Substitute any appropriate movement, including TRX rows or pressing in a different plan (such as an overhead press with light weight).
May I join the challenge, but start my own Facebook group for my gym, club, friends or community? Sure. I’d love to see you in the global group, so how about both?
I hope you join us!
— Coach Jeff
Jeff Grant is the author of Flow State Runner: Activate a Powerful Inner Coach’s Voice, Hill Running: Survive & Thrive, Run Faster: Unlock Your Speed in 8 Weeks, Running Heavy, and UltraRunning: Coach’s Handbook. Based in Switzerland, Jeff is a coach and writer who specializes in mental coaching, peak performance, and transformation. Jeff’s popular newsletter is a digest containing inspirational and instructional resources, including his latest content. See recent issues and subscribe for free here. Refer to Jeff’s bio for more information, and please check out Jeff’s Coach & Author page on Facebook.