Push-ups on a Vew-Do Pickle or Butter NUB is a great upper body or core workout. Follow the week plan below and in just 6 weeks you will not only be feeling great, but you'll have put on some serious musle just in time for Spring! This is the intermediate plan, if you need more check out the Advanced Plan or if you need to take a step back try our Easier Plan.

Step 1: Put your palms flat on the ends of your NUB balance board or grip the edge of the board. Your feet can be together or a bit wider and parallel to each other if that's more comfortable.

Step 2: Look forward, keep your body in a straight line from head to toe without sagging in the middle or arching your back.

Step 3: Lower your body slowly towards the floor. Do not rush, take your time. Bend your arms and keep your palms in fixed position.

Step 4: Raise body up off floor to back to starting position by extend arms with body straight, pause for a moment at the top.

WEEK 1 - SUNDAY / TUESDAY / FRIDAY

Allow yourself around 60 seconds per set.

Day 1 - 5 Sets

Warm up - 30 Seconds

6 Push-ups - 60 Second Cooldown
6 Push-ups - 60 Second Cooldown
5 Push-ups - 60 Second Cooldown
4 Push-ups - 60 Second Cooldown
5 Push-ups - 60 Second Cooldown

Day 2 - 5 Sets

Warm up - 30 Seconds

7 Push-ups - 60 Second Cooldown
8 Push-ups - 60 Second Cooldown
6 Push-ups - 60 Second Cooldown
6 Push-ups - 60 Second Cooldown
8 Push-ups - 60 Second Cooldown

Day 3 - 5 Sets

Warm up - 30 Seconds

8 Push-ups - 60 Second Cooldown
10 Push-ups - 60 Second Cooldown
8 Push-ups - 60 Second Cooldown
7 Push-ups - 60 Second Cooldown
12 Push-ups - 60 Second Cooldown

WEEK 2 - SUNDAY / TUESDAY / FRIDAY

Allow yourself around 60 seconds per set.

Day 1 - 5 Sets

Warm up - 30 Seconds

10 Push-ups - 60 Second Cooldown
12 Push-ups - 60 Second Cooldown
8 Push-ups - 60 Second Cooldown
9 Push-ups - 60 Second Cooldown
14 Push-ups - 60 Second Cooldown

Day 2 - 5 Sets

Warm up - 30 Seconds

11 Push-ups - 60 Second Cooldown
12 Push-ups - 60 Second Cooldown
9 Push-ups - 60 Second Cooldown
10 Push-ups - 60 Second Cooldown
15 Push-ups - 60 Second Cooldown

Day 3 - 5 Sets

Warm up - 30 Seconds

14 Push-ups - 60 Second Cooldown
16 Push-ups - 60 Second Cooldown
12 Push-ups - 60 Second Cooldown
14 Push-ups - 60 Second Cooldown
18 Push-ups - 60 Second Cooldown

WEEK 3 - SUNDAY / TUESDAY / FRIDAY

Allow yourself around 60 seconds per set.

Day 1 - 5 Sets

Warm up - 30 Seconds

14 Push-ups - 60 Second Cooldown
17 Push-ups - 60 Second Cooldown
13 Push-ups - 60 Second Cooldown
14 Push-ups - 60 Second Cooldown
19 Push-ups - 60 Second Cooldown

Day 2 - 5 Sets

Warm up - 30 Seconds

16 Push-ups - 60 Second Cooldown
20 Push-ups - 60 Second Cooldown
14 Push-ups - 60 Second Cooldown
16 Push-ups - 60 Second Cooldown
20 Push-ups - 60 Second Cooldown

Day 3 - 5 Sets

Warm up - 30 Seconds

17 Push-ups - 60 Second Cooldown
21 Push-ups - 60 Second Cooldown
15 Push-ups - 60 Second Cooldown
17 Push-ups - 60 Second Cooldown
22 Push-ups - 60 Second Cooldown

WEEK 4 - SUNDAY / TUESDAY / FRIDAY

Allow yourself around 90 seconds per set.

Day 1 - 5 Sets

Warm up - 30 Seconds

18 Push-ups - 90 Second Cooldown
22 Push-ups - 90 Second Cooldown
18 Push-ups - 90 Second Cooldown
16 Push-ups - 90 Second Cooldown
26 Push-ups - 90 Second Cooldown

Day 2 - 5 Sets

Warm up - 30 Seconds

22 Push-ups - 90 Second Cooldown
26 Push-ups - 90 Second Cooldown
20 Push-ups - 90 Second Cooldown
22 Push-ups - 90 Second Cooldown
28 Push-ups - 90 Second Cooldown

Day 3 - 5 Sets

Warm up - 30 Seconds

24 Push-ups - 90 Second Cooldown
28 Push-ups - 90 Second Cooldown
22 Push-ups - 90 Second Cooldown
24 Push-ups - 90 Second Cooldown
34 Push-ups - 90 Second Cooldown

WEEK 5 - SUNDAY / TUESDAY / FRIDAY

Allow yourself around 60 seconds per set.

Day 1 - 7 Sets

Warm up - 30 Seconds

16 Push-ups - 45 Second Cooldown
18 Push-ups - 45 Second Cooldown
20 Push-ups - 45 Second Cooldown
14 Push-ups - 45 Second Cooldown
24 Push-ups - 45 Second Cooldown
16 Push-ups - 45 Second Cooldown
36 Push-ups - 45 Second Cooldown

Day 2 - 7 Sets

Warm up - 30 Seconds

18 Push-ups - 45 Second Cooldown
20 Push-ups - 45 Second Cooldown
24 Push-ups - 45 Second Cooldown
16 Push-ups - 45 Second Cooldown
26 Push-ups - 45 Second Cooldown
22 Push-ups - 45 Second Cooldown
40 Push-ups - 45 Second Cooldown

Day 3 - 7 Sets

Warm up - 30 Seconds

18 Push-ups - 45 Second Cooldown
20 Push-ups - 45 Second Cooldown
22 Push-ups - 45 Second Cooldown
18 Push-ups - 45 Second Cooldown
28 Push-ups - 45 Second Cooldown
26 Push-ups - 45 Second Cooldown
46 Push-ups - 45 Second Cooldown

WEEK 6 - SUNDAY / TUESDAY / FRIDAY

Allow yourself around 90 seconds per set.

Day 1 - 7 Sets

Warm up - 30 Seconds

32 Push-ups - 45 Second Cooldown
38 Push-ups - 45 Second Cooldown
30 Push-ups - 45 Second Cooldown
26 Push-ups - 45 Second Cooldown
34 Push-ups - 45 Second Cooldown
30 Push-ups - 45 Second Cooldown
50 Push-ups - 45 Second Cooldown

Day 2 - 7 Sets

Warm up - 30 Seconds

36 Push-ups - 45 Second Cooldown
46 Push-ups - 45 Second Cooldown
40 Push-ups - 45 Second Cooldown
36 Push-ups - 45 Second Cooldown
48 Push-ups - 45 Second Cooldown
32 Push-ups - 45 Second Cooldown
54 Push-ups - 45 Second Cooldown

Day 3 - 7 Sets

Warm up - 30 Seconds

40 Push-ups - 45 Second Cooldown
44 Push-ups - 45 Second Cooldown
46 Push-ups - 45 Second Cooldown
32 Push-ups - 45 Second Cooldown
50 Push-ups - 45 Second Cooldown
36 Push-ups - 45 Second Cooldown
59 Push-ups - 45 Second Cooldown

WEEK 7 - SUNDAY

Now test yourself. Can you do 100 push-ups in 4-5 minutes? Look how far you've come and congratulate yourself! For a fun twist, maybe do all the above weeks outside this spring/summer. You don't need to train indoors, the NUB series is extremely versatile and can handle all conditions well.