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TOTALS - Free 30-Day Fitness Program

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. 

Suggested Mealplan: Modern Hero Mealplan

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Released on
October 30, 2016 | current v1.0.1


Day 1 - complete everything by the end of the day
40 squats
40 lunges
40 bridges
40 side leg raises


Day 2 - complete everything by the end of the day
100 high knees
100 jumping jacks


Day 3 - complete everything by the end of the day
40 push-ups
80 punches
40 shoulder taps
40 reverse angels


Day 4 - complete everything by the end of the day
40 sit-ups
40 leg raises
40 knee-to-elbows
40 side jackknives


Day 5 - complete everything by the end of the day
50 climbers
50 plank leg raises
50 lunges
50 side leg raises


Day 6 - complete everything by the end of the day
50 half jacks
50 jumping jacks
50 seal jacks
50 knee-to-elbow


Day 7 - complete everything by the end of the day
50 push-ups
200 punches


Day 8 - complete everything by the end of the day
70 sit-ups
70 sitting twists


Day 9 - complete everything by the end of the day
60 lunges
60 side leg raises
60 squats
40 jump squats


Day 10 - complete everything by the end of the day
60 burpees


Day 11 - complete everything by the end of the day
60 push-ups
100 punches
60 shoulder taps
40 reverse angels


Day 12 - complete everything by the end of the day
50 high crunches
50 knee crunches
50 knee-ins and twist
50 half wipers


Day 13 - complete everything by the end of the day
70 squats
70 lunges
70 side kicks
70 side leg raises


Day 14 - complete everything by the end of the day
200 high knees


Day 15 - complete everything by the end of the day
60 push-ups
200 punches


Day 16 - complete everything by the end of the day
50 plank leg raises
50 plank crunches


Day 17 - complete everything by the end of the day
80 squats
80 lunges
40 bridges
40 single leg bridges


Day 18 - complete everything by the end of the day
200 knee-to-elbow
200 jumping jacks


Day 19 - complete everything by the end of the day
60 push-ups
300 punches


Day 20 - complete everything by the end of the day
50 flutter kicks
50 leg raises
50 sit-up reach
50 dead bug


Day 21 - complete everything by the end of the day
80 squats
80 lunges
80 side kicks
80 side leg raises


Day 22 - complete everything by the end of the day
80 basic burpees with a jump (no push-up)


Day 23 - complete everything by the end of the day
70 push-ups
100 punches
70 shoulder taps
40 reverse angels


Day 24 - complete everything by the end of the day
120 sit-ups
120 sitting twists


Day 25 - complete everything by the end of the day
80 lunges
80 side leg raises
80 squats
40 jump squats


Day 26 - complete everything by the end of the day
60 half jacks
60 jumping jacks
60 seal jacks
60 knee-to-elbow


Day 27 - complete everything by the end of the day
80 push-ups
300 punches


Day 28 - complete everything by the end of the day
50 plank leg raises
50 body saw
50 plank crunches
50 side plank rotations


Day 29 - complete everything by the end of the day
100 climbers
100 plank leg raises
100 lunges
100 side leg raises


Day 30 - complete everything by the end of the day
100 basic burpees with a jump (no push-up)