<center>![move.jpg](https://steemitimages.com/DQmepN1Ni6G1hSTJw2wEan4qHB1vR95WBvKi1732JeoZrLc/move.jpg)</center>

Hello again :)

Before reading this article, you may want to take a look at the first one from this series, which can be found here:
https://steemit.com/motivation/@imperfect-one/move-yourself-1

There, I presented you the basic **warm-up routine** and the **300 Sit-ups training**. I really hope that you already start your adventure with the exercises and you enjoy the sit-ups programme :) If you are I’m pretty sure that you are starting to think about something more. That’s why I want to present you another training programme. This time it’s **100 Pushups training**.

Do you want to be able to do 100 pushups at once? **You can do it!** I know that 100 pushups sounds like a lot, but by sticking with this training programme you will be able to do it. Pushups are great exercise which will develop your strength and fitness and you can do it without using any equipment.

I encourage you to give it a try - you will not regret it :)

**The rules of the training**

1. Do the test. The result will let you choose the cycle suitable for your powers.
2. Choose a cycle based on your test result.
3. Carry on with the training using the instructions from “your” cycle. Don’t forget that you need to rest between the cycles for at least one day, and for at least two days after three cycles. Do not overworked your muscles. If you do, your efficiency will start to drop, not rising. 
4. Don’t panic if you weren’t able to do exercise for a given day. Rest as long as you need, even two or three days and then start the cycle from the beginning. This will let you eventually jump to the next cycle.
5. Rest for at least two days when you finish a cycle, then do the test. It will tell you which cycle do next. Do not cheat to yourself during the test. It is far more better to repeat the cycle than start the next one if you are not ready yet.
6. Take two days break after the test and start your new cycle.
7. Follow this instructions until you reach the last cycle. When you do, you will be able to try to do 100 pushups.

There is also one general rule - **always remember to do the warm up**, before any exercise.

**The test**

You **have to** do the test before you start this training programme. It ensures that you do the cycle fitting your efficiency. Obviously you will have to repeat the test after every training cycle, just like it is mentioned in the training rules above. 88Remember - before you start the test, make sure that there are no health contraindications.** In case of any doubts, contact your doctor.

The test is really simple. You just have to do as many pushups as you can at the moment. If you do this correctly you will be **literally exhausted**. You should do the exercise until you won’t be able to do another pushup at all. This simple test will help you to decide which cycle to choose to start with.

**The cycles**

Depending on your test result, you should choose one of the cycles below as your start one and then proceed by the rules of the training.

<center>![](https://steemitimages.com/DQmdKMk2mDfQEyznEBTwsN6KawieJzxdiapicPbecsZeZV2/image.png)</center>

<center>![](https://steemitimages.com/DQmZbb98SVQY9zC56CokpZVQU5wc26zXSgXgesWExtk8uv3/image.png)</center>

<center>![](https://steemitimages.com/DQmQxRfWqdoGh4GoeKWoMqiH7Kxt3Axexwcpysxu5CkATgK/image.png)</center>

<center>![](https://steemitimages.com/DQmTvLAHFN8nSBgjjtySrNiGDm6v2hLKYvPbXyp9hBF2myE/image.png)</center>

<center>![](https://steemitimages.com/DQmQHPFKtRqSSd47HnsCcnTEyiy7DHLEjY82SYVdwdfx75a/image.png)</center>

<center>![](https://steemitimages.com/DQmaXuioPN2Ro11zwj54xRn2u9dUnoo4Y2qqxkDU4qQguSH/image.png)</center>

<center>![](https://steemitimages.com/DQmQ6YKB5NxbHPQAWrywiQgNZi2iPz6BvTQptH8ELSZgdZT/image.png)</center>

<center>![](https://steemitimages.com/DQmXquNT1HMoCrsqYJfUA43xrxfDFvWDi1mkkUeEyRWhGLx/image.png)</center>

<center>![](https://steemitimages.com/DQmdwaavpkbqnUG25JER5ADgs4Q1Mdy2ASFeCA72giLuyGU/image.png)</center>

<center>![](https://steemitimages.com/DQmTzeswAj6Pwty7237PgUBPfvkK9i6M73Ej3KNP6RtsEux/image.png)</center>

<center>![](https://steemitimages.com/DQma8WW2inVDQtPpSc2fJ5tVCsa8LkzWJgEQnf3TMHGtatG/image.png)</center>

<center>![](https://steemitimages.com/DQmP6A1Hftj2Fnbq1Mqd76pjV6xE66nCCaTSWTcYKZcoiha/image.png)</center>

**When you reach 100**

Oh, you did it? **Congratulations!!!** Feells great, right? But what to do to maintan this level? Well, it’s pretty simple, just use this schema:

+ **Monday:** do 100 push ups
+ **Wednesday:** do more than 60 push ups
+ **Friday:** do as many push ups as posiible, but minimum 100
+ **Weekend:** break time :)

Thanks to this simple training you will train pretty hard at least once a week, so you should stay fit.

Of course I encourage you to train other parts of your body. Aerobic exercises like swimming or running will complete this push up training perfectly :)

**Good luck!**

I really hope that this article will motivate you to move yourself and become healthier and happier person :) Just be patient and persistent, eat healthy and your results will come sooner than you think. I also guarantee you that when you start with this programme, you will be quickly eager to add another one. And I'm going to describe it for you in my next article :)

This article is my own elaboration, based on http://www.wruchu.pl/
<center>![line.png](https://steemitimages.com/DQmf1SF4sDiiDF3a8QyGHDseF1ncAGNzVAxPuszbYs3GK98/line.png)</center>
<center>**Appreciate the content? VOTE UP, RESTEEM and FOLLOW**</center><center>@imperfect-one</center>