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 | 3 | 5 | 7 |
| 2 | 4 | 7 | 9 |
| 3 | 5 | 9 | 11 |
| 4 | 6 | 11 | 13 |
| 5 | 7 | 13 | 15 |
| 6 | 8 | 15 | 17 |
| 7 | Rest | Rest | Rest |
| 8 | 9 | 17 | 19 |
| 9 | 10 | 19 | 21 |
| 10 | 11 | 21 | 23 |
| 11 | 12 | 23 | 25 |
| 12 | 13 | 25 | 27 |
| 13 | 14 | 27 | 29 |
| 14 | Rest | Rest | Rest |
| 15 | 15 | 29 | 33 |
| Day | Beginner | Intermediate | Advanced |
|---|---|---|---|
| 16 | 16 | 31 | 35 |
| 17 | 17 | 33 | 37 |
| 18 | 18 | 35 | 39 |
| 19 | 19 | 37 | 41 |
| 20 | 20 | 39 | 43 |
| 21 | Rest | Rest | Rest |
| 22 | 21 | 41 | 47 |
| 23 | 22 | 43 | 49 |
| 24 | 23 | 45 | 51 |
| 25 | 24 | 47 | 53 |
| 26 | 25 | 49 | 55 |
| 27 | 26 | 50 | 57 |
| 28 | Rest | Rest | Rest |
| 29 | 27 | 51 | 60 |
| 30 | 28 | 53 | 62 |
