10 Minute Push-Up Progression Workout [Beginner Strength Training]

This 10 minute workout is made for people who struggle with push-ups and don't know how to progress to do them effectively. This workout will take you through 8 different exercises that will help build strength in the in the right areas (chest, triceps, shoulders, abs). Depending on your current strength, we recommend doing this workout often throughout the week to see noticeable improvements over time. Try out this workout and let us know if it helps 🔥

Note: If the exercises are too difficult, we recommend elevating your hands to a bench or chair. As you get better, try to do some of the exercise variations off your knees.

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[misikosisek]

Heyy, didn’t see any feedback or comments of affirmative progression here, so I decided to write one. I am the last person that should be writing about progress of any kind in my self, let alone in the fitness world. I’m fighting thyroid issues and a slow metabolism, but in the journey of fighting those bad things in me I got into cardio. And no, I’m not what you’d think a cardio girl looks like, I’m 140 lbs. right now, need to drop plenty more. Juice and Toya, and obla have given me amazing resources concerning the “hiit + cardio” workouts.

But, about this workout specifically. A month ago, I could hardly do a girl push-up, on knees. I was pretty embarrassed about the fact for a while, but then I realized something. I can hold a plank for too long, but I can’t do a simple push-up? Finding this video I realized it’s the tiny muscles in my arms that needed to grow along to be able to master the push-up. I did this 10 minute workout 6 days a week for one month along with about 40-60 mins of j+t hiit cardio.
It works.
I was gradually able to master that push-up I couldn’t do for years. I’m still doing this circuit often, to build up reps and get a stronger form.
I realize I’m terribly late to the comment section, but I decided to leave this here in case someone does happen to see it.
Remember, right now it’s today’s pain, but tomorrow it’s yesterday’s progress.
If it burns it works
~Misi

[sophiemira]

my favorite workout on all of youtube, helped me (18yo girl) to build up to ten full pushups in about 1-2 months of doing this 3-4 times a week i love it thank youu

[WLLOWLVZYOUU]

Day 1: Feeling nice, I'm planning on doing this everyday, if I can of course.
Day 2: Feeling the pump!
Day 3: Finally realized my chest needed to reach the floor first and not my head, I feel my muscles a lot more now

[Floglo]

WEAK LOWER UPPER BODY GANG, WE GOT THIS!! 💕 This was a good lil challenge! Thanks yall!:)
I'm gonna try to do this atleast x2 a week & report back!

[Mirdu]

Doing this until I get my first 5 proper push ups

Day 1 : Felt good instantly.
Day 2 : Noticed that my form is not correct.
Day 3 : I did take extra breaks but I'll try not to next time.(still can't lower my chest fully)
Day 4 : Rest day (but tried doing normal pushups and they were quite good in form than before).
Day 5 : Dis this with super fatigued arms.
Day 6 : My arms and shoulders are so sore today because of the shoulder workout of yesterday but still done this because I want to get my first 5 proper push ups 🥹💪🏼.
Day 7 : My form was quite good today except for the last one.Hoping that we will get there soon.
Day 8 : Came here after an intense upper body session and MY GOD! This was a killer finisher.I was aiming to perform all the variations slowly with good form but that last hold is definitely a killer, i could not get up after that hold. Tomorrow I'll try this before my actual workout and see if i perform better.
Day 9: I actually did this before my actual workout but it was still hardd!! But i know that i will get stronger eventually if i don't quit.
Day 10:Did it I AM NOT QUITTING
Day 11: Taking a 2 day break for reducing my stress levels (I'm a pcos girly).

Update: With the proper rest period and practice, I could do 5 regular push ups noww! Rooting for narrow push ups next.

[amerzakaria]

Day 7 of doing this daily (i got so much stronger btw) i couldn't do 10 pushups and now i can do 15, Goal is 30 with no struggle

[elenagonzalez]

OMG, has anyone else collapsed on their face while attempting this??!! 🤣 Staying with it though! My push-up game was tight 30 years ago, trying to slowly get some of it back with modifiers, oofah it’s TOUGH!! But my posture will be better!!

[sa-vzcp]

I’m so upset of myself i can’t even do one push up so I decided to add this video to my daily workout, I’m currently in day 4 and i can see improvement

[taylormooney]

I am super thankful for y’all’s channel! I lost track of working out regularly when I got pregnant with my first child 7 years ago. Ive been feeling down about myself for awhile. I really enjoy yalls workouts, I feel good after! Thank yall for this content.

[AlisonWonderland]

Just discovered you both a few days ago. You must have read my mind, posting this -- thank you so much! Love how real you both are. 💕 Toya, wishing you freedom from pain. xxx

[torzellsyoutubechannel]

Just yalls chemistry together is motivation!

[renguerra]

I was dying after the first exercise but I pushed through and finish it. I will keep doing it every week. Till I máster it.

[mahalo]

Recovering from tendinitis and this is great rehab therapy for me! Pushups used to be fairly easy(ish), but now I’ve gotta start from ground zero now that pain is mostly gone. Even had to stay on knees and elevate arms to bench for more assist. Thanks for this and I’ll lyk the progress.

[danical]

I’m so excited I came across you guys page. I’ve been needing at home workouts to target my upper body (for push-ups), and core (for sit ups), so I can go back in the service, but as a single mother I don’t really have anyone to babysit while I go to the gym for a few hrs throughout the week.
I have about 10/15 more pounds to be back at my regular “pre-baby” weight and to be at a good bmi for the army again, and I’m just overall super excited to get back in shape and to be able to do while still tending to my son.

[matthewmorris]

Really glad I found this video. Most other ones I've found didn't work as well for my goal, but your guys' is spot on for me. I tried becoming a correctional officer over a year ago and passed everything except not being able to do 1 pushup. I'm 30 years old, 5'10, and 300 lbs. I am now applying this to my daily workouts so I can reapply for correctional officer training. Thank you thank you both so much

[cherylbyerly]

Wow, this was exactly what I've been looking for! I wanted a "beginner" push-up routine that wasn't boring, because honestly, I hate doing push-ups! But I am 66 and know I need to build up my strength. This workout was a lot more fun and I can feel it! I'm saving this one.

[smilebabyitsamy]

Love this, just finished the workout and I definitely felt the muscle activation. I will be returning to this often to supplement my circus and calisthenics training. Can you guys make a video like this for pull-ups please?!

[Flellz]

W2d3, I was afraid of what the finisher may be, and if I needed the “optional” finisher. But I decided I can’t skip out on a workout and clicked the link. Grateful it was more strength based, even though I did do triceps/back before the workouts today, so I could really focus on my muscles and form (and recover my breath from the cardio 😂). Feeling great, can’t wait for tomorrow! Going to get a nice walk in too cause the weather is so nice today!!

[sedighehyagoobi]

I have been doing this for almost 2 and a half months every other day and I already saw a big improvement but still need to exercise. Thank you! You are wonderful ❤

[khzxiuk]

I could not do a proper push-up just a month ago. But after continuing this daily routine, I’m getting really close! Thank you Juice & Toya! 💪🥳