Burpee technique
Squat, hands down, jump or step the feet back to a plank, (optionally) do a push-up, bring the feet back to the hands and jump. Slow down when your breathing falls apart and land softly to spare your knees.
How the plan progresses
Example: with a burpee test of 10 reps, the first training day is 4 × 5 and the last one 4 × 8. Every fourth day is a rest day and on day 30 you retest your max. Targets are calculated from your own test result and are not medical advice.
30-Day Challenge
How to use
- 1Pick an exercise: push-ups, sit-ups, plank, squats, pull-ups, burpees or wall sit.
- 2After a warm-up, enter your max reps in one set (or seconds for plank and wall sit).
- 3Choose a start date; the 30-day calendar fills with sets × reps targets.
- 4Tick each workout as you finish it; progress and streak are saved in this browser, and you can print the chart.
How the plan is built
Instead of a fixed “add five reps a day” list, the plan scales to your own test. 22 of the 30 days are workouts, every fourth day (4, 8, 12 … 28) is a rest day and day 30 is a retest. For rep exercises the per-set target climbs from 50% to 80% of your max; for plank and wall sit from 50% to 90%. Someone who manages 15 push-ups and someone who manages 40 are both pushed at their own level.
Why rest days matter
Muscles and tendons adapt between sessions, not during them. Doing the same movement close to your max every single day stalls progress and raises the risk of sore shoulders, lower back or knees. Use rest days for a walk or light mobility. Missed a day? Just carry on the next day; the streak counter does not treat rest days as a break.
Fitting it around your sport
Push-ups and planks build trunk stability for soccer, rugby and basketball; squats and wall sits build leg endurance for running and skiing. If you have matches on fixed days, choose a start date that lines the rest days up with game days. The plan is for general fitness and is not medical advice; check with a professional if you are injured.
Frequently asked questions
How many push-ups will I be able to do after 30 days?
It depends on where you start. Beginners who stick to the plan usually improve their max noticeably; the day-30 retest shows your own result.
What if I can’t do a single pull-up?
Enter 1 and do the sets as slow negatives or band-assisted pull-ups. Targets never drop below one rep.
What happens if I miss a day?
Pick up where you left off the next day. Your streak resets, but the days you ticked stay ticked.
Where is my progress saved?
Only in this browser’s local storage, with a separate record per exercise. Clearing your browser data removes the ticks.
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