It’s Day 3 of the Mykidstime 21 Day Health & Fitness Challenge! If you missed yesterday’s session, catch up with Day 2 here.
Our health and wellbeing expert, Fiona O’Donnell, explains what’s involved for Day 3 in the video below. Tell us how you’re getting on by tagging us on social with #mkt21days — we’ll cheer you on!
You may also enjoy: 5 Family-Friendly Ideas for Getting Active Outdoors
📺 Watch Day 3 here: https://youtu.be/odkjju_WtQw
Day 3: Upper Body Strength
Today’s focus is upper body strength. This is an area many women let slip, so this challenge starts you at the very bottom rung of the ladder — a movement anyone can build on, whatever your starting point.
Most of us aren’t inclined to drop to the ground and start doing press ups straight away. If you haven’t been working your upper body for a while, you may simply not have the strength for a full press up yet, and it can feel uncomfortable on the elbows, shoulders, or core. So today we begin somewhere much gentler, with a clear way to progress once it starts to feel easy.
Plan Your Attempts
The first step is getting your positioning right and planning a few attempts across your day. If you don’t have time for the gym, or you’re wondering how to fit a movement into a busy day, think about three things:
- Where you’ll do the exercise
- What time you’ll do it
- How many reps you’ll aim for
Find Your Starting Point
To know how many reps to aim for, you need a trial run first. There’s no point aiming for 10 reps if your arms are shaking after three. Your first attempt is a voyage of discovery — simply see how many you can do in a row.
As a rough guide: if you can comfortably do 10 to 12 reps and keep going, it’s time to progress to the next level. The idea is to build genuine strength, not to stay at a level so easy you could do it 25 times over.
The Wall Press Up
For a press up against the wall, place your hands on the wall at shoulder height, feet positioned under your hips. Stand straight — not at an angle — at arm’s distance from the wall, with your hands roughly in front of your shoulders (not too high, or you’ll end up planting your face into your hands).
From here, let the top of your chest move towards the wall, then push back. Keep your core engaged — don’t let your belly sag towards the wall; pull your belly button back towards your spine throughout.
If this feels uncomfortable, try adjusting your hand position:
- Wider hands — more focus on your chest muscles
- Narrower hands — more focus on your triceps (the backs of your arms)
Starting just outside shoulder width tends to feel the most comfortable for beginners.
Ready to Progress?
Keeping the movement simple to start with sets you up to progress over the following days. If the wall version feels too easy, try it against your kitchen counter instead. Place your hands over the edge of the counter, arms at full length, step your legs back, and lower your chest towards the level of your hands, standing tall as you push back up.
If you have any questions throughout the Challenge, [email Fiona](mailto:info@fionadonnell.ie?subject=MyKidsTime%2021%20Day%20Challenge) or message her on Instagram or Facebook, and use the hashtag #mkt21days to let us know how you’re getting on.
You may also enjoy: 9 Easy, Medium and Hard Home Workouts for Mums
Frequently Asked Questions
How many reps should I do on Day 3?
There’s no fixed number to start — do a trial set first to see how many reps you can manage in a row. If you can comfortably reach 10 to 12 and could keep going, it’s a sign you’re ready to progress to a harder version of the movement.
What if a wall press up feels too easy?
Try the same movement against a kitchen counter instead. The lower surface increases the challenge while keeping the movement simple and beginner-friendly.
Why does my hand position matter?
Wider hand placement shifts more of the work onto your chest muscles, while narrower hands focus more on your triceps. Starting just outside shoulder width is usually the most comfortable option.
What if I feel discomfort in my elbows or shoulders?
Adjust your hand width or the angle you’re working at. The wall version is designed to be gentle, so if something feels off, ease back and focus on getting the position right before adding reps.
Related Articles
- Mykidstime 21 Day Health & Fitness Challenge – Day 2
- 5 Family-Friendly Ideas for Getting Active Outdoors
- 9 Easy, Medium and Hard Home Workouts for Mums
Keep the Ideas Coming
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