All

None

(based on max pushups)
<10
3 sets of 4 pushups with :20 rest
30 Second Pushup Plank hold
10-20
3 sets of 6 pushups with :20 rest
45 Second Pushup Plank hold
21-30
4 sets of 8 pushups, :20 rest
60 second pushup plank hold
30+
4 sets of 12 pushups, :20 rest
90 second pushup plank hold