EPISODE 3
The 100 push-ups A DAY
SHOW NOTES:
Love it or hate it, the push up is the most quintessential and all around exercise that can be performed anywhere.
It also has variations that allow you to make it easier or more difficult as you get better and stronger.
What if I told you that the easiest way to get into strength training is to choose an exercise that works a whole slew of muscles and can be beneficial on so many levels?
The push up is the answer.
How many can you do? Find out using this simple, one exercise workout plan. Complete as many sets as you want throughout the day, just make sure you get to 100.
Push up variations from easy to challenging
Click the link for this episode’s WTF IS A DAD BOD PLAYLIST !
Unlocking Strength: The 100 Pushup Challenge for Men Over 40
Introduction:
Today’s episode is about diving into a timeless exercise that can transform your fitness journey – the push-up.
The Perfect Workout Time:
Mornings may be touted as the prime time for workouts, but as a dad navigating a busy schedule, I've discovered that hitting the gym later in the day injects a burst of energy for the rest of my daily challenges. The key is finding what works for you because, in the realm of fitness, the best workout is the one you can stick to consistently. Just because you heard influencers or other people in your circle talk about the “best time to work out is in the morning”; Yogi Berra's wisdom – "If you can't imitate him, don't copy him" – reminds us to embrace our unique fitness journey. By the way, if you haven't watched the Netflix documentary on Yogi Berra, it's a recommended watch, baseball fan or not.
The Push-Up: A Quintessential Exercise:
Today's focus is on the humble push-up – a timeless, all-encompassing exercise that requires no fancy equipment and can be done anywhere. With various modifications, push-ups adapt to your fitness level, making them an ideal foundation for strength training.
The 100 Pushup Challenge:
Let's delve into the 100 pushup challenge – a personal journey that kickstarted my strength training routine. The premise is simple: 100 pushups every day, broken down however you prefer. Whether you knock out sets of 10, 15, or 20, the goal is to hit a century by day's end. Start with a benchmark on day 0 – your best set of pushups in the basic position. Assume the push-up position and complete as many as you can in one single set. Use that number as your target for every set during the day, until you achieve the magic number of on hundred.
Adaptation and Variation:
For those unable to reach 10 pushups initially, fear not. Push-ups offer numerous variations. Elevate your hands on a bench, chair, or bed to reduce the lifting weight, making the exercise more manageable. Adjust the difficulty as you progress, and let your daily routine guide your sets – before breakfast, after lunch, or during breaks.
Design Your Approach:
My approach here is not to dictate, it is to inspire. Design your own approach to fitness, breaking down 100 into manageable sets based on your capacity. The beauty of the challenge lies in its flexibility, fitting seamlessly into your daily life.
Navigating Soreness:
If you're just starting, expect soreness, especially after the second day. Push through – after a few days, the soreness will wane, replaced by a growing sense of strength. To stay on track, gamify your journey. Create a visual calendar, whether that’s a sheet of paper, a white board ot just a simple printout of a calendar. Check off each completed set, and of course, celebrate reaching 100. Dont’ forget to share your progress with us on Instagram at wtfisadadbod.
Conclusion:
The 100 pushup challenge isn't just about physical strength; it's a journey of discipline, resilience, and personal growth. Embrace the soreness, relish the strength, and let the challenge transform your fitness routine. Remember, it's not just about copying others but crafting a unique path that keeps you consistently motivated. So, let's push those limits and redefine what's possible for our bodies over 40!
