Free Workout Program – 100 Push Up Challenge

by The Happy Rock on June 15, 2008

We have talked about some free workout ideas before, and now it’s time that I take advantage of one of them. Sitting behind a computer all day really destroys flexibility, muscle tone, and strength. Even sitting on an exercise ball at work doesn’t replace the benefits of strength training.

Along comes J.D. at Get Fit Slowly who is starting the 100 push up challenge on Monday. Here is the his post on the issue and here is a little taste of the call to duty from the 100 Push Challenge website :

Think there’s no way you could do this? I think you can! All you need is a good plan, plenty of discipline and about 30 minutes a week to achieve this goal!

push-up-kids.jpgI quickly scanned the site and program and I was in. Push ups = free strength training that can be done almost anywhere at anytime. Plus I only have to commit ten minutes a day three times a week…I can do that. I don’t have the time or motivation at this point to get enough benefit out of a gym membership, but this is perfect. This work out is completely free and requires a brief time commitment. Add in the personal competition factor and some friends do it also and I really get motivated.

The response to J.D. post was amazing as about 40-50 people said they are going to do it also. I also was able to recruit a few more people at work. The Rockette and fellow bloggers Flexo and L_buckets are also in. This weekend I will do the initial test, and Monday I will start the 100 push program for week 1.

Anyone else care to join in on the fun?

*Update – I have been at it a few weeks now, you can view my log here to see how it has been going.

{ 20 comments… read them below or add one }

Diana June 16, 2008 at 4:32 am

I used to do exercise once I wake up in the morning in my bed. Doing sit up and several exercise just for 15 minutes makes me feel more fit and health. Anyway, thanks for the link. I’ll check it out.


Steve June 16, 2008 at 9:59 am

Excellent! Thanks for joining in and good luck with the program!



PT June 17, 2008 at 1:23 am

I just did my first day’s workout. I’m going to try the program with you.


The Happy Rock June 17, 2008 at 9:26 am

@Diana – You are welcome. It helps having a network of online friends attacking the same goals!@PT – Awesome. The list of bloggers is growing. NCN, Flexo, J.D., L@spillingbuckets, you, me, Pete@BibleMoneyMatters. The first workout was pretty tough.

@Steve – Thanks for setting the challenge up! Got anything for sit ups or abs work?? I will be ready in about 6 weeks!


Pete June 17, 2008 at 10:50 am

I’m ashamed to say i only managed 10 pushups in my initial test. Amazing how the body atrophies after a few months of a sedentary lifestyle. I’m on day one of the program tonight. Good luck everyone!


MizFit June 18, 2008 at 8:35 am

Im in and so excited about this as well.

woo hoo!



Gloria June 18, 2008 at 10:28 am

Exercising is the very thing for those people who sit the most of time at their offices, workplaces and the like. As for me I do my exercises 4 times per week and spend per 10-15 minutes. I feel good and healthy


Frugal Babe June 18, 2008 at 4:49 pm

Last summer, I could do 35 push ups. Then came a pregnancy – which is a bit limiting for pushups when your belly hits the floor – and now I can only do 10! So sad :( My goal is to be back to 35 by the end of the summer…


Jeff Kalhoon August 9, 2008 at 5:51 pm

This is great, I’ve never heard of the 100 Push Up Challenge before. Might be a good way to mix up the old training routine.


Fun Husband August 29, 2008 at 5:53 pm

I am doing the 100 push up challenge right now. I’m in the middle of the third week. It is getting harder and harder, but so are my chest and arm muscles.

Keep up the good work.


Tim Rosanelli October 2, 2008 at 3:10 pm

Great information!

Anybody up for a great ab training challenge?

Visit http://60situpschallenge.blogspot.com and join the 60 situps in a minute challenge for free!


Scott Roberts January 4, 2009 at 1:01 am

Excellent post! This is something I’ll have to try to shoot for in the future.


Mercola January 7, 2009 at 6:46 am

Sounds like a lot of fun! Just be carefully not to overexert yourself, though. In addition, I would also suggest pull-ups as a cheap and frugal way of getting a quick dose of exercise.


StrongandFit February 6, 2009 at 9:35 pm

I’m already a gym rat, but this can be a good start for those who wish to get in better shape.


Altesino February 7, 2009 at 6:14 pm

Instead of push ups I do dumb bell curls while at the computer. I do a set of 10 for every 5 minutes on the computer.


Josh February 9, 2009 at 8:38 pm

Hey happyrock, maybe someday you’ll be like me and do 90 in one minute. 😛 Back in high school, when the physical fintess tests rolled around in gym class it was my fav time of the year. : )


Diet Blog April 30, 2009 at 2:33 pm

Push ups are great! I’m going to try the challenge myself. Thanks for posting this, I wouldn’t have learned about the challenge without it. One of my goals is to be able to do 40 in one go. Maybe I can work up to that.


NYC Personal Trainer June 17, 2009 at 1:26 pm

Push ups work well and so do dumb bells for a quick workout. The important part is to take a break from work, for some form of extra exercise during the day. The “extra” part is important.


Steve June 17, 2009 at 4:36 pm

To anyone that’s interested; my 7 Weeks to 100 Push-Ups book has just been published and is available at various online stores:


Thanks for the support!



Paul May 27, 2011 at 4:57 pm

Dont forget to get the right amount of protein.
When building muscle, you need a lot of protein.
I recommend whey protein isolate. Not concentrate and not a mix, only isolate.
I prefer unflavored stuff and purchase from: http://www.bestofwheyprotein.com
It is unflavored, which means its chemical free and you can mix it with anything you like.
It is also gluten and lactose free.
Only buy natural stuff, there were articles about high mercury in some brands.


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