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 | 10 | 12 |
| 2 | 7 | 13 | 16 |
| 3 | 9 | 16 | 20 |
| 4 | 11 | 19 | 24 |
| 5 | 13 | 22 | 28 |
| 6 | 15 | 25 | 32 |
| 7 | Rest | Rest | Rest |
| 8 | 17 | 28 | 36 |
| 9 | 19 | 31 | 40 |
| 10 | 21 | 34 | 44 |
| 11 | 23 | 37 | 48 |
| 12 | 25 | 40 | 52 |
| 13 | 27 | 43 | 56 |
| 14 | Rest | Rest | Rest |
| 15 | 29 | 46 | 60 |
| Day | Beginner | Intermediate | Advanced |
|---|---|---|---|
| 16 | 31 | 49 | 64 |
| 17 | 33 | 52 | 68 |
| 18 | 35 | 55 | 72 |
| 19 | 37 | 58 | 76 |
| 20 | 39 | 61 | 80 |
| 21 | Rest | Rest | Rest |
| 22 | 41 | 64 | 84 |
| 23 | 43 | 67 | 88 |
| 24 | 45 | 70 | 92 |
| 25 | 47 | 73 | 96 |
| 26 | 49 | 76 | 100 |
| 27 | 51 | 79 | 104 |
| 28 | Rest | Rest | Rest |
| 29 | 53 | 82 | 108 |
| 30 | 55 | 85 | 112 |
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