2025 Ultimate 30-Day Pushup Challenge for Toned Arms & Abs - Free Guide
Join the 2025 ZAMONA 30-day pushup challenge designed by expert trainers to transform your upper body strength and core definition with step-by-step progressions.
Pushups might not be everyone’s favorite workout, and even top fitness experts admit they can be tough! But with the 2024 ZAMONA 30-day pushup challenge, created alongside trainers Jillian Michaels and Rachel MacPherson, you’ll build strength and confidence day by day.
This program is crafted to help you transition smoothly from modified pushups to mastering full pushups, focusing on your arms, chest, and abs.
Over 30 days, you’ll experience gradual improvements in muscle endurance and tone, all while keeping your workouts fresh and effective.
Keep reading to discover the challenge schedule, expert tips, and pushup variations that will keep you motivated and injury-free.
2024 Pushup Challenge Daily Schedule
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 |
| Scapular wall pushups 8–12 reps, 2–3 sets | Basic wall pushups 8–12 reps, 2–3 sets | Basic wall pushups 8–12 reps, 2–3 sets | Incline pushups 8–12 reps, 2 sets | Incline pushups 8–12 reps, 2 sets |
| Day 6 | Day 7 | Day 8 | Day 9 | Day 10 |
| Rest | Rest | Scapular pushups on floor 8–12 reps, 2–3 sets | Scapular pushups on floor 8–12 reps, 2–3 sets | Basic floor pushups 8–12 reps, 1 set |
| Day 11 | Day 12 | Day 13 | Day 14 | Day 15 |
| Basic floor pushups Max reps | Basic floor pushups 8–12 reps, 1–2 sets | Rest | Rest | Combo: Scapular wall, Incline & Basic floor pushups 8–12 reps each, 1–2 sets |
| Day 16 | Day 17 | Day 18 | Day 19 | Day 20 |
| Basic floor pushups 4–6 reps, 1–4 sets (track progress) | Basic floor pushups 4–6 reps, 1–4 sets | Basic floor pushups 4–6 reps, 1–4 sets | Basic floor pushups 4–6 reps, 1–4 sets | Rest |
| Day 21 | Day 22 | Day 23 | Day 24 | Day 25 |
| Rest | Triceps pushups 8–12 reps, 1 set | Diamond incline pushups 8–12 reps, 1 set | Combo: Basic floor, Triceps & Diamond incline pushups 8–12 reps each, 1–2 sets | Combo: Basic floor, Triceps & Diamond incline pushups Max reps, 1 set each |
| Day 26 | Day 27 | Day 28 | Day 29 | Day 30 |
| Endurance test! Max pushups of your choice for 3-5 minutes | Triceps pushups 8–12 reps, 1 set | Diamond incline pushups 8–12 reps, 1 set | Rest | Final combo: Basic floor, Triceps & Diamond incline pushups Max reps, 1 set each (record results) |
Proper Form Tips for Maximum Results
- Keep hands and feet hip-width apart for balance.
- Align thumbs at armpit level to protect shoulders.
- Maintain a neutral head and neck, aligned with your spine.
- Engage your core to stabilize and protect your back.
- Keep elbows tucked slightly to avoid shoulder strain.
- Stay hydrated throughout your workouts.
- Stop immediately if form breaks down to avoid injury.
Step-by-Step Pushup Variations
Scapular Wall Pushups
- Stand 1-1.5 feet from a wall, facing it.
- Place hands shoulder-width at shoulder height, fingers slightly out.
- Without bending elbows, pinch shoulder blades together, moving chest toward the wall.
- Keep hips level and head neutral, core tight.
- Push back to start position.
Basic Wall Pushups
- Stand 1-1.5 feet from a wall.
- Place hands shoulder-width at shoulder height.
- Bend elbows to bring chest toward wall, keeping body straight and core engaged.
- Inhale while lowering; exhale while returning.
Incline Pushups
- Kneel facing a bench or stand facing a countertop about 1-1.5 feet away.
- Place hands shoulder-width on the surface, fingers slightly out.
- Extend legs behind you, body straight.
- Bend elbows to lower chest toward surface, inhaling.
- Exhale while pushing back to start.
Scapular Pushups on Floor
- Start in plank position with hands shoulder-width on floor.
- Without bending elbows, pinch shoulder blades together and apart.
- Keep body straight, core engaged, and head neutral.
Kneeling and Standard Pushups
- Place hands shoulder-width on floor with fingers slightly out.
- Lower chest by bending elbows, keeping core tight and spine neutral.
- Stop when shoulders align with elbows.
- Return to start position.
- For full pushups, extend legs behind with toes on floor.
Triceps Pushups
- Hands placed armpit-width on floor, fingers slightly out.
- Lower chest by bending elbows close to ribs.
- Keep body aligned and core engaged.
- Return to start position.
Diamond Incline Pushups
- Hands form a diamond shape on bench or countertop.
- Body in straight line, core tight.
- Lower chest by bending elbows outward.
- Return to start position.
- To modify, widen hand placement slightly.
Why Pushups Are a Powerful Workout
Burn Calories Efficiently
Pushups demand energy from multiple muscle groups, helping burn calories during and after your workout.
Enhance Coordination and Functional Strength
They train your body to move naturally, engaging several muscles together to improve everyday activities.
Build Multiple Muscles Simultaneously
Pushups target your chest, triceps, shoulders, core, glutes, and legs, offering a full-body strengthening effect.
Final Thoughts
The ZAMONA 2024 30-day pushup challenge is your path to stronger arms, defined abs, and improved overall fitness. Easy to do anywhere and requiring no equipment, pushups are a versatile exercise for all fitness levels.
Always prioritize form and listen to your body to prevent injury. Consult your healthcare provider before starting any new fitness program.
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