Daily Push-Up Program
Chelsea Espe • May 10, 2025
Follow these simple steps to improve your push ups!
1. Establish Your Baseline
Start by testing your maximum number of push-ups in one unbroken set. You can perform this in a regular plank position or from your knees—whichever is most appropriate for your current ability. Go until failure.
2. Calculate 60% of Your Max
Take 60% of your max number of push-ups. This will be your daily target.
Example:
Max push-ups: 20 reps
60% of 20 = 12 reps
3. Perform Your Daily Set
Complete your calculated number of push-ups at least twice per day, unbroken (all in a row). Focus on quality reps once in the morning and once in the evening is an easy way to plan.
4. Progress Gradually
When your daily set begins to feel easy—meaning you can complete the reps with good form and minimal effort—increase your target by 1 rep. Continue this pattern to steadily improve over time.
Form Focus: Master the Basics
Hand Placement: Hands should be directly under your shoulders—think “shoulder-width apart.”
Core Engagement: Brace your core but pulling in your belly button
Glute Activation: Squeeze your glutes throughout to protect your lower back.
Body Line: Keep a straight line from your head to your heels (or knees, if scaling).
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We’ve got two great ways for you to share the 12 Labours experience this September! 1. Bring a Friend Week – September 1–6 From September 1–6, bring a friend, family member, or co-worker to any of our classes — totally free** We all know the benefits of being part of 12 Labours: getting stronger, moving better, learning new skills, and being part of an amazing community. This week, you get to share that with the people you care about. How it works: Arrive 10 minutes before class with your guest. Have them scan the QR code at the gym to fill out the waiver and use promo code ANNAPOLIS or COLUMBIA (depending on location). Introduce them to the coach. Work out together and have fun! 2. 12 Labours Referral Program – Relaunch Bring a Friend Week will kick off our 12L Referral Program, which rewards you when someone you refer signs up for a new Unlimited Membership. Here ’s the deal: Invite a friend to join 12 Labours. When they sign up for a new Unlimited membership, you get 50% off your next month’s membership. There’s no limit — refer as many friends as you want and keep earning those discounts. It’s a win-win: your friends get fitter, and you save money while training together. Mark your calendar for September 1–6 and start inviting your crew. Let’s pack the gym with new faces, high energy, and big PRs! ** Please note: the 6:30 pm class in Columbia is excluded from Bring a Friend Week.
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