Crawling Push Up Challenge Workout

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push up challenge workout

About the Crawling Push Up Challenge Workout

Combining crawling and push ups instantly creates a challenge workout that pushes muscles like no other

Add a resistance band and you create a crawling push up challenge workout that is going to build some serious pushing muscle strength and definition while keeping your rotator cuff healthy and happy. 

Plus, your abs are going to become significantly stronger at stabilizing the low back.

Crawling Push Up Challenge Workout Design

This is a challenge workout with the goal being to complete 10 continuous sets without having to put your knees down. 

  • Each set consists of 5 Crouching Bear Push Ups and 5 Short Crawl Steps.
  • Once you can complete all 10 sets you have achieved Level 1.
  • The next step is to time yourself and attempt to beat your time on subsequent workouts.


Meet Dave

Dave Schmitz, PT, CSCS, PES has been writing, teaching and training how to implement resistance band training for rehabilitation, general conditioning, and performance since 1996. He is the founder & co-owner of Resistance Band Training— the leading band provider worldwide.

Along with being a co-author of the Amazon best seller, Total Body Breakthroughs, Dave is also the author and producer of numerous fitness & nutrition articles, E-books, DVDs. His passion is focused on trainers, clients, and athletes improve their body’s ability to handle momentum, gravity and ground reaction forces using elastic resistance. Dave also consults online with several high schools, universities, private performance training business and is also on the board of experts for the International Youth and Conditioning Association (IYCA).

2 Responses to "Crawling Push Up Challenge Workout"
  1. Vince says:

    Thanks for the new idea Dave. I always incorporate bands into my workouts.

  2. Richard says:

    Great looking session Dave

    I have used crawling alot (crawling non stop for 60 minutes backwards at one stage- not fun haha). I also love bands. One of the biggest differences I noticed in my training was when i added mini bands around my wrists to my crawling (especially backwards), game changer.

    I am looking forward to trying this.

    For multiple sets I think I will try a 5/3/2 for steps taken each hand and pushups.

    Thank you.


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