28 Days to build strength, refine your push ups and do more from your toes!

The Push Up Shape Up!

Do you feel stuck doing push ups from your knees? Do you long to do even TWO push ups from your toes?

Push ups are a fantastic full body exercise, but the barrier to entry can feel like a high bar to clear. This 28 day course will help you identify the areas that you need to work on and give you concrete strategies of what to do next. If you want to be able to do multiple push ups from your toes, you’re in the right place!

Start Course Continue Course Retake Course Preview Course Learn More
Retake this course?
Retaking this course from the beginning will reset all of your tracked progress.
Retake

What’s in the course

  • What’s the big deal about push ups?

    How to get the most out of the next month.

    Let’s get to it!

  • We will perform a couple of tests to measure our starting point. This will be done independently and solely serves the purpose of being a measuring stick for day 28 comparison. Whether or not you can already do a push up or two doesn’t matter. These tests have options for every level.

  • Each week you’ll be assigned 5 minutes or less of daily homework exercises. The exercises progress throughout the course, and are quick enough to sneak in each day while being effective and building strength.

    There is a video to follow along with, plus worksheets to check off your progress each day.

    There is also a summary section to refresh your memory of the moves, so that you don’t always have to go back to the full video.

  • Each week contains a recorded coaching session. These lessons will help to set you up for success each week and give you pointers to stay on track and make the most of your time and effort.

  • In addition to your daily exercises, there is one group class per week. These classes are about 50 minutes long and you can attend live on Zoom, or catch the replay which will be posted 12-24 hours following the live class.

  • The course is accompanied by a workbook. This PDF can be printed for those people who like a physical workbook, or used digitally. The book contains worksheets to track your progress as well as space to journal and reflect throughout the process.

  • At the end of the 28 days we’ll repeat the testing process and reflect on how far we’ve come. We’ll also examine options of what the next steps are after completing the course.

  • The end of the course will come with a few bonuses to celebrate your progress.

    Reflecting to pause, celebrate, and express gratitude towards ourselves is often an overlooked step!

Meet your instructor

✳

Meet your instructor ✳

JILL NADON
Fitness Instructor since 2009

Jill has been a group fitness instructor for the past 15 years and in this time, she has worked with hundreds of people with all different levels of fitness and body types. She is passionate about helping you meet your goals. Her area of expertise is making fitness accessible, breaking things down into manageable pieces, and cheering you on so that you stay motivated.

That’s what the Push Up Shape Up is. Jill helps you work on the pieces you need to master in order to pump out those push ups from your toes. She can’t wait to celebrate with you!!!

Jill's Full Bio

Course FAQ

  • “Results” is a tricky word. If you complete the course, doing the work every day with focus and intention to the best of your ability, there is no doubt that you will get stronger and build muscle. This is an incredible result, and with enough time, this turns into performance - aka a push up.

    The course doesn’t guarantee that you’ll be able to do a push up(s) from your toes after 28 days, because we are all starting from different points, we have unique bodies, and we have different lives/priorities/responsibilities.

  • The course is launching and running from April 1 - 28, but will remain online and you will retain lifetime access. While attending the calls and workouts live is the most fun, the most important thing is that you’re doing the work.

    If you need to complete the course on your own schedule, that will work just fine. Any live events will be recorded and available within 12-24 hours.

  • The majority of the daily exercises are bodyweight based. The course was designed this way so that you can continue to fit your exercises in from wherever you are.

    The weekly workouts will require you to have additional weights. Dumbbells ranging from 3-12 pounds are recommended. Sets of 3/5/8lbs or 5/8/12lbs are fantastic and easily accessible. Ideally you should have 2 sets of dumbbells - one pair of “light” weights and one pair of “heavier” weights. Light and heavy will be relative to your own strength.

    Lastly, a few other things might be helpful to have:

    Yoga mat or blanket for padding under you knees or elbows

    Loop resistance band (these can be found in many stores, including Dollarama!)

    Yoga strap, or a belt from a housecoat

  • The old adage “you get what you put in” is true in this case. The more intentionally you perform the exercises, the more committed you are to following the program, the better your results will be.

    The course contains:

    2-5 minute coaching session (weekly)

    5 minute homework (daily)

    50 minute workouts (weekly)