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If I had to guess, I would say many of you are screen junkies like me. You spend most of the day in front of your computer’s screen, at work and at home. That might interfere with your health. Some time ago, I was told of a “trick” for people who work in an office or use a computer daily: to move your printer away from your workplace. But to really take care of your health and increase your energy level, you need to do more than just take the stairs or walking to your printer.

But before you order the protein supplements and pre-pay a three year membership to your local gym, you could try to start getting in shape by using the OneHundredPushups method. The pushup workout program is based around your regular standard old push-up, but as it turns out it’s quite a good exercise.

So what is OneHundredPushups? Actually it’s a very basic pushup workout program in which you do a fixed number of push-ups every other day for 6 weeks. In the end, you should be able to complete 100 push-ups in a row. It doesn’t really matter how fit you are beforehand, since you can follow certain tracks with more or less repetitions. If you’re able to do more than 20 push-ups during the initial test, you’re even allowed to skip to week 3 (Anyone? Start bragging in the comments).

pushup workout program

The geeky part is that they have a really decent website with an explanation of the pushup workout program where you can keep track of your progress with the Pushup Logger and there is even an iPhone app (it isn’t free, link to iTunes Store here) that helps you reach your goal. Another cool thing is the printable schedule that you can fold into a mini booklet. They call this booklet a pocketmod and it can be found here.

pushup workout program

So you’ve printed the booklet, signed up at the pushup logger and maybe even installed the iPhone app. Now it’s time to actually do something. You start out with an initial test that determines how fast you should start in the program. If you don’t manage more than 20 continuous push-ups you start at week 1. You will do three sessions of push-ups a week. You are supposed to reach the final week and do a hundred pushups after six weeks, but in reality you keep doing exhaustion tests that tell whether you should redo a week.

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pushup workout program

In my experience, it is a simple and easy to follow program. Of course you’re only doing one exercise, but I’ve found that it really trains many muscle groups. A good-form pushup is known to train almost all muscles of your upper body. I noticed my progress pretty fast, even though I already train (somewhat) in the gym. Especially when you stick to the rules and keep doing the push-ups three times a week you will see progress. I’m not sure everyone will reach the hundred continuous pushups, but you will see progress. I think when you really want to make a sincere effort of working on your health you should also start doing cardio workouts and pay attention to what you eat. This program is very good for beginners and others with limited free time because it only takes 30 minutes to an hour a week.

Let us know in the comments if you’ve started the OneHundredPushups pushup workout program. It helpt to share your results and goals with other people. You can also have a look at this Friendfeed group for instance. If it goes well you can also try the Two Hundred Situps program or Two Hundred Squats program. Good luck!

  1. lee
    June 19, 2016 at 7:42 pm

    I do 3 sets of 12 (high end of hypertrophy) narrow, wide, and shoulder with a great push-up bar. The bar allows for deeper contractions. I do this 3 times a week. Been doing it now for a long time. Over 100 reps each workout. Just over a minute rest between sets. It does make you fit with moderate muscle all round. What else would you want?

  2. Buffet
    November 2, 2009 at 9:36 am

    I'm an amateur competitive bodybuilder. I can't imagine being a pencilneck who couldn't EASILY do 100 pushups. F.Y.I. - chics don't dig sisssies. "If the bar ain't bendin', you're just pretendin'!"

    • Scarlett
      January 22, 2010 at 11:02 pm

      On the contrary, SOME chicks dig "sissies" who are more interested in their mental prowess than their physical strength. Geeks FTW!

      I think this workout routine sounds simple and effective - will have to give it a go in conjunction with EA Sports Active!

  3. Vinesh Panditpotra
    October 20, 2009 at 6:11 am

    Hi, on a random note: the amount of pushups you can do can change instantly if you use your back and chest to push and get down instead of your triceps.

    I'd say give it a try, go up using your back, come down using your chest.
    Sorry, forgot to add great post! Can't wait to see your next post!

  4. Vinesh Panditpotra
    October 20, 2009 at 3:08 am

    Hi, on a random note: the amount of pushups you can do can change instantly if you use your back and chest to push and get down instead of your triceps.

    I'd say give it a try, go up using your back, come down using your chest.

  5. thom
    October 19, 2009 at 1:30 pm

    I started at week 3 with 23 pushups and have been working on it for 3 months and am at 70 pushups. So I don't know how they claim that 6 weeks should get you to 100.

    • Tobias Verhoog
      October 19, 2009 at 5:10 pm

      Well Thom, my results sound pretty similar to yours. But I must say that I have pretty good results as long as I really stick to the program and don''t wait too many days before my next set.

      Good to see the comments, go for it guys!

  6. grgar
    October 19, 2009 at 1:06 pm

    Been using it for a while. It is the only thing I've really stuck to for the past few years but it has taken me more like 12 weeks.

    Also rolled in the sibling programs: 200 squats and 200 sit-ups.

  7. Transcontinental
    October 19, 2009 at 11:10 am

    Good Lord, how mad can the world get? Just eat well, sleep enough, and walk rather than taking the car for 100 yards, and you'll be fine. These exercise programs are so darn stupid :)
    Oh, I forgot: love your sweetheart!

    • TwoWheelJeep
      January 8, 2010 at 7:48 am

      Too many people don't get enough sleep, eat well, or walk enough. My weakness is cookies, so, I ride to work, ride evenings, ride with the dogs on the weekend. Stupid program's? Meh.

  8. Blake @ props blog reviews
    October 19, 2009 at 11:08 am

    I've always been fond of push up workout programs. When I played sports in high school, I did a workout routine of 20 push ups every 2 minutes for 30 minutes. It was brutal. Most of us had to start at 5 or 10 pushup sets and work out way up.. This sounds like a very similar program.

  9. Vic
    October 19, 2009 at 10:54 am

    Awesome program! already got to 100 the first time through. I took some time off, and am at it again. this time going further down and more than the 90 degrees with my elbows.

  10. Ishan@ILoveFreeSoftware
    October 19, 2009 at 10:29 am

    Good find Tobias. I am definitely going to give it a try. Though, I have a feeling it might take me 60 weeks, instead of 6 weeks to reach 100 :)

  11. Dean Sherwin
    October 19, 2009 at 8:30 am

    That is seriously cool Tobias. Great post. I'm going to give it a try. Been letting myself go since I went fulltime freelance :o

    • Tobias Verhoog
      October 19, 2009 at 9:09 am

      Thanks Dean, I've found it's pretty useful especially if you're trying to get started with exercising again.

  12. Senthil Ramesh
    October 19, 2009 at 7:22 am

    Gr8 I am going directly to Week 3

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