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 | 5 | 6 | 9 |
| 2 | 6 | 8 | 12 |
| 3 | 7 | 10 | 15 |
| 4 | 8 | 12 | 18 |
| 5 | 9 | 14 | 21 |
| 6 | 10 | 16 | 24 |
| 7 | Rest | Rest | Rest |
| 8 | 11 | 18 | 27 |
| 9 | 12 | 20 | 30 |
| 10 | 13 | 22 | 33 |
| 11 | 14 | 24 | 36 |
| 12 | 15 | 26 | 39 |
| 13 | 16 | 28 | 42 |
| 14 | Rest | Rest | Rest |
| 15 | 17 | 30 | 45 |
| Day | Beginner | Intermediate | Advanced |
|---|---|---|---|
| 16 | 18 | 32 | 48 |
| 17 | 19 | 34 | 51 |
| 18 | 20 | 36 | 54 |
| 19 | 21 | 38 | 57 |
| 20 | 22 | 40 | 60 |
| 21 | Rest | Rest | Rest |
| 22 | 23 | 42 | 63 |
| 23 | 24 | 44 | 66 |
| 24 | 25 | 46 | 69 |
| 25 | 26 | 48 | 72 |
| 26 | 27 | 50 | 75 |
| 27 | 28 | 52 | 78 |
| 28 | Rest | Rest | Rest |
| 29 | 29 | 54 | 81 |
| 30 | 30 | 56 | 84 |
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