See how many reps you can do in 30 seconds or challenge yourself to the reps listed and accomplish your personal best!
| Day | Beginner | Intermediate | Advanced |
|---|---|---|---|
| 1 | 10 | 12 | 15 |
| 2 | 15 | 18 | 25 |
| 3 | 20 | 24 | 35 |
| 4 | 25 | 30 | 45 |
| 5 | 30 | 36 | 55 |
| 6 | 35 | 42 | 65 |
| 7 | Rest | Rest | Rest |
| 8 | 40 | 48 | 75 |
| 9 | 45 | 54 | 85 |
| 10 | 50 | 60 | 95 |
| 11 | 55 | 66 | 105 |
| 12 | 60 | 72 | 115 |
| 13 | 65 | 78 | 125 |
| 14 | Rest | Rest | Rest |
| 15 | 70 | 84 | 135 |
| Day | Beginner | Intermediate | Advanced |
|---|---|---|---|
| 16 | 75 | 90 | 145 |
| 17 | 80 | 96 | 155 |
| 18 | 85 | 102 | 165 |
| 19 | 90 | 108 | 175 |
| 20 | 95 | 114 | 185 |
| 21 | Rest | Rest | Rest |
| 22 | 100 | 120 | 195 |
| 23 | 105 | 126 | 205 |
| 24 | 110 | 132 | 215 |
| 25 | 115 | 138 | 225 |
| 26 | 120 | 144 | 235 |
| 27 | 125 | 150 | 245 |
| 28 | Rest | Rest | Rest |
| 29 | 130 | 156 | 255 |
| 30 | 135 | 162 | 265 |
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