TOTALS is a 30-day no-equipment program based on training by number, throughout the day. Every day consists of 1-4 exercises with a total number of reps to be completed before the day is out. Everything can be done in as many sets as you want and in any order. There is no timer, no sets or levels - only the totals for the day. You are in complete control.
This is an interactive program - click on the reps below each exercise to cross them out on completion for easy tracking. Click “save” to save progress.
TOTALS is perfect for beginners, someone who is coming back to fitness after a long period of inactivity or anyone who doesn’t have a lot of time and can only train in small installments throughout the day. This program can also be used as an add-on to other programs.
Program Index
Day 1 - complete everything by the end of the day
40 squats
40 lunges
40 back leg raises
40 side leg raises
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Day 2 - complete everything by the end of the day
100 high knees
100 jumping jacks
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Day 3 - complete everything by the end of the day
40 overhead punches
80 punches
40 shoulder taps
40 reverse angels
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Day 4 - complete everything by the end of the day
40 sit-ups
40 leg raises
40 knee-to-elbows
40 side jackknives
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Day 5 - complete everything by the end of the day
50 climbers
50 plank leg raises
50 lunges
50 side leg raises
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Day 6 - complete everything by the end of the day
50 half jacks
50 jumping jacks
50 seal jacks
50 knee-to-elbow
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Day 7 - complete everything by the end of the day
50 overhead punches
200 punches
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Day 8 - complete everything by the end of the day
70 sit-ups
70 sitting twists
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Day 9 - complete everything by the end of the day
60 lunges
60 side leg raises
60 squats
60 tap side lunges
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Day 10 - complete everything by the end of the day
120 jumping jacks
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Day 11 - complete everything by the end of the day
100 overhead punches
100 punches
40 shoulder taps
40 reverse angels
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Day 12 - complete everything by the end of the day
50 high crunches
50 knee crunches
50 knee-ins and twist
50 half wipers
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Day 13 - complete everything by the end of the day
70 squats
70 lunges
70 back leg raises
70 side leg raises
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Day 14 - complete everything by the end of the day
200 high knees
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Day 15 - complete everything by the end of the day
100 overhead punches
200 punches
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Day 16 - complete everything by the end of the day
50 plank leg raises
50 plank arm raises
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Day 17 - complete everything by the end of the day
80 squats
80 lunges
40 bridges
40 single leg bridges
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Day 18 - complete everything by the end of the day
200 knee-to-elbow
200 jumping jacks
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Day 19 - complete everything by the end of the day
60 overhead punches
300 punches
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Day 20 - complete everything by the end of the day
50 flutter kicks
50 leg raises
50 sit-up reach
50 dead bug
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Day 21 - complete everything by the end of the day
80 squats
80 lunges
80 back leg raises
80 side leg raises
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Day 22 - complete everything by the end of the day
160 jumping jacks
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Day 23 - complete everything by the end of the day
70 overhead punches
100 punches
70 shoulder taps
40 reverse angels
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Day 24 - complete everything by the end of the day
120 sit-ups
120 sitting twists
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Day 25 - complete everything by the end of the day
80 lunges
80 side leg raises
80 squats
80 tap side lunges
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Day 26 - complete everything by the end of the day
60 half jacks
60 jumping jacks
60 seal jacks
60 knee-to-elbow
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Day 27 - complete everything by the end of the day
80 overhead punches
300 punches
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Day 28 - complete everything by the end of the day
50 plank leg raises
50 plank arm raises
50 plank rotations
50 shoulder taps
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Day 29 - complete everything by the end of the day
100 climbers
100 bridges
100 lunges
100 side leg raises
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Day 30 - complete everything by the end of the day
200 jumping jacks
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