The holidays are over, and you’re ready to kickstart the new year with a fitness challenge. Want to get stronger and feel better? Why not join me in a fun, yet challenging 30-day fitness program that focuses on push-ups, pull-ups, and planks—what I’m calling the Triple P Challenge. This challenge is perfect for boosting both your physical strength and mental resilience, all while keeping it realistic and attainable.
Whether you’re looking to build endurance or push yourself further, this 30-day program is designed to get you stronger by the end of the month. You’ll set goals based on your baseline and track your progress every day, challenging yourself to double your abilities. So, let’s get started!
What Is the Triple P Challenge?
The aim of the Triple P Challenge is simple: double the number of push-ups, pull-ups, and planks you can do in one go. For example, if you can do 10 push-ups in a row, your goal will be to hit 20 push-ups by the end of the challenge. If you can only do a 30-second plank, the goal is to hold for a full minute. This goal-setting method makes it clear and achievable.
How to Do the Challenge
Day 1: Set Your Baseline
To start, you’ll need to figure out your current limits for each exercise:
- Push-ups: How many can you do without stopping? Write it down.
- Pull-ups: How many can you complete in one attempt? Record that number.
- Plank: How long can you hold the plank position? Note that time.
Once you have your baseline, your goal is to double that number. If you can do 15 push-ups, your goal for the challenge will be 30 push-ups a day. For pull-ups, if your max is 3, your daily goal will be 6. For planks, if you can hold for 1 minute, aim for 2 minutes by the end of the challenge.
Day 2-30: Complete Your Goals
Each day, you’ll work towards your goal for all three exercises:
- Push-ups: Do your total number for the day in one session, though you don’t have to complete them all at once. Take short breaks between sets if needed, but don’t spread them out over the day.
- Pull-ups: Do as many as you can in one attempt, taking short breaks as necessary. If you can’t complete your daily goal yet, focus on improving over time.
- Plank: Hold the plank as long as you can in one attempt. Gradually increase the time each day to hit your target.
How to Progress:
Once you reach your goal for one exercise (for example, completing 30 push-ups), increase your target by 100%. If you reach 30 push-ups, your new goal for that exercise will be 45. This progressive challenge helps you continuously improve.
What If I Can’t Do One Push-up or Pull-up?
No worries! Start with the basics and work your way up:
- Push-ups: Begin with knee push-ups or wall push-ups if you can’t do one regular push-up yet. Focus on building strength gradually until you’re ready to do regular push-ups.
- Pull-ups: Use resistance bands for assistance, or try inverted rows with a TRX or on a bar. These modifications will help build strength so you can eventually perform pull-ups on your own.
- Planks: Start with knee planks and build up to holding a full plank on your toes for longer periods. Focus on proper form and gradually extend your hold time.
What if I Don’t Have a Pull-up Bar?
If you don’t have a pull-up bar, you have a few options:
- Local Park: Use any available bars at your local park or playground.
- Doorway Pull-up Bar: Install a simple, space-saving pull-up bar in any doorway. These are inexpensive and easy to set up.
- Resistance Bands: Use heavy-duty resistance bands for assistance with pull-ups. You can loop them around a pull-up bar or use them at the park.
What About Legs?
This challenge focuses primarily on upper body strength, but if you’d like to add leg work, incorporate wall squats. Hold the squat position for as long as you can and double that time for your challenge goal.
How Long Should the Challenge Last?
The challenge lasts for 30 days. However, if you want to keep progressing beyond that, feel free to continue. The goal is to see continuous improvement, and you can keep raising your targets as you get stronger.
What If I Miss a Day?
If you miss a day, don’t let it derail your progress. The key is to keep going! Pick up where you left off the next day and continue working toward your goals. Consistency is key to building strength, and don’t let a minor setback stop you from achieving success.
What Do I Get from Completing the Challenge?
By the end of the 30 days, you’ll have stronger muscles, increased endurance, and a greater sense of mental toughness. This challenge isn’t just about physical gains; it’s about building discipline and resilience. Plus, there’s no external reward—just the personal accomplishment of pushing yourself to reach new fitness heights.
