We interrupt your regularly scheduled booty programming for a message from your arms: “Pay attention to us!”

While you’re out here squatting like it’s hot, your upper bod gets no love—and it’s time to change that with this 30-day push-up challenge from certified trainer and Instagram star Anna Victoria. Prepare to get your flex on!

The Moves You Need to Know

1. KNEE PUSH-UP

Begin with your legs together and your knees on the floor, then place your hands on either side of your chest, just outside of your shoulders. Your body should form a straight line from the top of your head to your knees. Lower your upper body until your chest nearly touches the ground, keeping your core tight, back flat, and elbows behind your shoulders. Push up through your hands and fingers to return to starting position. That’s one rep.

2. INCLINE PUSH-UP

Stand in front of a raised platform like a bench (or the stairs if you’re at home), then get into a high plank position by placing your hands on the bench in front of you. Place each palm on either side of your chest, just outside of your shoulders. Your body should form a straight line from the top of your head to your heels. Lower your upper body until your chest almost touches the platform, keeping your core tight, back flat, and elbows behind your shoulders. Push up through your hands and fingers to return to starting position. That’s one rep.

3. PUSH-UP

Start in a high plank position, placing your palms on either side of your chest, just outside of your shoulders. Your body should form a straight line from the top of your head to your heels. Lower your upper body until your chest almost touches the ground, keeping your core tight, back flat, and elbows behind your shoulders. Immediately push up through your hands and fingers to return to starting position. That’s one rep.

4. PUSH-UP HOLD

Start in a high plank position, placing your palms on the floor on either side of your chest, just outside of your shoulders. Your body should form a straight line from the top of your head to your heels. Lower your upper body until your chest almost touches the ground, keeping your core tight, back flat, and elbows behind your shoulders. Pause for three seconds before pushing up through your hands and fingers to return to starting position. That’s one rep.

The Plan

This is where the magic happens, people. For the next 30 days, you’ll work your way from knee push-ups to the super challenging push-up hold, scoring major upper body strength, arm definition, and a stronger core. “By day 30, not only will you be able to slay push-ups, you’ll have sexy toned arms and a tight core, too!” says Victoria.

You’ll tackle three sets of one push-up variation per day, except for days 27 and 29, a.k.a. the finish line, when you’ll crush two variations back to back three times.

Oh yeah, and if you’re in need of a yoga mat make this routine even more enticing, try out this self-rolling situation.

DAYS 1-6

“The most important thing to keep in mind during your first week is to tuck your elbows back as you lower into the push-up. Letting your elbows flare out to the side is super common, but it can lead to injury if you’re not careful. The easiest way fix your form? Turn your hands outward—like this emoji 🤗! You’ll naturally tuck your elbows back.”

DAYS 7-12

“When it comes to incline push-ups, keeping your body in a straight line is crucial. As you lower down, your entire body should move in a line together. If you’re not sure you’re doing it right, take a video of yourself to ensure your hips and chest aren’t drooping.”

DAYS 13-18

“Don’t forget to push up through your entire hand—fingers included—as you come up to the starting position. Putting all of your weight on the outside or inside of your palms actually makes it easier to push yourself back up. Oh, and remember to keep those elbows tucked back!”

DAYS 19-24

“Keep your core tight, tight, tight! This will help you work your core as well as your upper body as you do the move.”

DAYS 25-30

“Focus on your breathing. Exhaling as you push yourself back up from the push-up will help you perform the move more efficiently and ensure that you aren’t holding your breath as you lower down. No matter how strong you are, nothing will tire you out quicker than improper breathing!”

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