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 sec | 15 sec | 20 sec |
| 2 | 12 sec | 18 sec | 25 sec |
| 3 | 14 sec | 21 sec | 30 sec |
| 4 | 16 sec | 24 sec | 35 sec |
| 5 | 18 sec | 27 sec | 40 sec |
| 6 | 20 sec | 30 sec | 45 sec |
| 7 | Rest | Rest | Rest |
| 8 | 22 sec | 33 sec | 50 sec |
| 9 | 24 sec | 36 sec | 1 min |
| 10 | 26 sec | 39 sec | 1:10 min |
| 11 | 28 sec | 42 sec | 1:20 min |
| 12 | 30 sec | 45 sec | 1:30 min |
| 13 | 32 sec | 48 sec | 1:40 min |
| 14 | Rest | Rest | Rest |
| 15 | 34 sec | 55 sec | 1:50 min |
| Day | Beginner | Intermediate | Advanced |
|---|---|---|---|
| 16 | 36 sec | 1 min | 2 min |
| 17 | 38 sec | 1:05 min | 2:15 min |
| 18 | 40 sec | 1:10 min | 2:30 min |
| 19 | 42 sec | 1:15 min | 2:45 min |
| 20 | 44 sec | 1:20 min | 3 min |
| 21 | Rest | Rest | Rest |
| 22 | 46 sec | 1:30 min | 3:15 min |
| 23 | 48 sec | 1:40 min | 3:30 min |
| 24 | 50 sec | 1:50 min | 3:45 min |
| 25 | 52 sec | 2 min | 4 min |
| 26 | 54 sec | 2:10 min | 4:15 min |
| 27 | 56 sec | 2:20 min | 4:30 min |
| 28 | Rest | Rest | Rest |
| 29 | 58 sec | 2:30 min | 4:45 min |
| 30 | 1 min | 2:40 min | 5 min |
This website uses cookies to enhance user experience and to analyze performance and traffic on our website. We also share information about your use of our site with our social media, advertising, and analytics partners. By using this site, you agree to our Privacy Policy and our Terms & Conditions.
