Build strength, endurance, and control from the top down.

The Upper Body & Core Challenge is a 30-day program that alternates between push-up days and plank-only days. On push-up days, you’ll complete 3 sets of push-ups followed by a 10-count plank hold, with 30 seconds rest between sets. On alternating days, you’ll perform a 60-second plank hold - either all at once or broken into manageable parts.

When you see “5+ push-ups,” that means do your maximum, with a minimum of 5. Aim to give your best effort on the first set, then do 5 and 5 for the remaining two. You can perform standard, knee, or wall push-ups depending on your level. This structure helps you build both strength and consistency, allowing steady progress over the month. No equipment needed - just your body and determination.