Four phases, two weeks each, three sessions a week. Tap any movement to watch the demo. Do the sessions before class — they're short and to the point.
Tick each session off as you go. Your progress saves on this device.
Kneeling Incline Push-Up▶
From the black box.
Straight Arm Plank▶
Rest as needed between sets.
Dumbbell Floor Press▶
Increase the weight as you progress if possible.
Bent Knee Push-Up▶
Full Plank▶
Rest as needed between sets.
Tricep Pushdown▶
Half Push-Up▶
Go halfway down onto a folded green mat, then press back up.
Full Plank▶
Rest as needed between sets.
Dumbbell Floor Press▶
Heavier than before.
Standard Push-Up▶
As many standard push-ups as you can, then switch to bent knee to finish the set of 8.
Tricep Dip▶
Tricep Pushdown▶
Weekly Push-Up Test
Once a week, test how many standard push-ups you can do in one go. It tracks your progress and it keeps you honest. Adjust the training volume based on how you're recovering — if a session is wrecking you, it's too much.
How This Works
This is an 8-week programme in four phases. Each phase runs for two weeks, three sessions a week, done before class. A day's rest between sessions lets the muscles recover.
Nutrition: eat a balanced diet with enough protein, healthy fats and carbohydrate to support recovery and growth.
Hydration: staying hydrated matters for both performance and recovery.
Sleep: aim for 7–9 hours a night so muscle can repair and grow.
Form first. Always prioritise good form over reps — that's how you avoid injury.
Consistency. Regular practice and sticking to the schedule are what make this work.
Patience and persistence. Progress might feel slow. Keep at it and you'll get there.