• 10 Wall Pushups a day

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  What to do: For the next 7 days, do 10 wall pushups a day. Spread them out or do them all at once

  If there's one exercise that's a must to have in your workout routine, push-ups are it. Push-ups are going to help to strengthen many of the major muscle groups in the upper body including the triceps, biceps, as well as the shoulders. More importantly, it's also going to hit the chest, which is one of the largest muscle groups of the upper body.

  By targeting so many different muscles all at once, this movement serves to be an excellent calorie burner and strength builder, so one that you definitely can't go wrong with. This challenge is all about getting yourself to do them regularly.

  Let's have a look at what it entails.

  1. Assess Your Strength

  The first thing that you want to do is assess your strength level. While all wall push-ups are designed to be used for beginners, some people will be able to perform them better than others. The intensity level of the push-up is determined by how close you move yourself to the wall, so for those who are on the weaker side of things, only go part-way down.

  Those who are stronger can go all the way down to the wall and then back again. Note that the further away from the wall you stand as well, the harder it is to do this push-up.

  2. Make A 10-a-day Commitment

  Once you have the general movement pattern down, then you want to commit to doing ten of these a day. Just ten-a-day can help to build up your strength levels considerably and ensure that you carry on to reach your fitness goals.

  Do them morning, afternoon, or evening – it doesn't matter as long as you get them in.

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