30 Day Push-up Challenge - "Grease the Groove" Method

This blog post isn’t going to discuss the Grease the Groove Method or the science behind it, but rather just provide a quick down and dirty on how to get started. This method can apply to many different body weight exercise methods, but we will be focusing on the push up here. Here are the steps to get started:

  1. Do a max set of push-ups with perfect form. This is important because if you try to cheat a few extra with bad form you may wear out your muscles too much during your future sets.

  2. Divide your maximum by 2 to get your repetitions per set moving forward. If you can do 20 push-ups then you will be doing 10 in your sets.

  3. Pick the frequency of your sets. You don’t want to do them any less that 15 minutes apart. I recommend every hour to allow your body to get some recovery in. Also pick how many sets you plan to do. I recommend 10-16 sets throughout the day. In the end the more sets you do the better improvement you should see.

  4. Pick a duration of this habit/practice. I recommend 30 days to see a decent amount of progress.

  5. Join our Facebook Group to take the journey with a group!

  6. Set timers for yourself for the time frame you’ve picked so you don’t forget!

  7. Push! Stay committed and get your reps in. If you miss a session then do two sets in your time frame to catch up.

  8. Extra Credit - Have someone watch you or take a video of yourself to make sure your technique is on point!

  9. At the end of 30 days take a rest day and then test yourself again.

  10. Post and share your gains on Facebook or Instagram with #daytodayfitness !

In the words of Dwight Schrute: “3,2,1 Do it, do it now, go, go now!”

If you have any questions about the challenge you can call, email, or message us on Facebook and we will help you our as soon as we can!

Hope

@daytodayfitness

+1 513-781-9637

www.daytoday.fitness