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The Power 30
The workouts change, the ritual does not. No gym, no equipment, a chair if you have one. Every move has an easier version and the easier version is correct for today.
Every fifteen-minute workout is AMRAP: finish one set of each exercise, start again, keep going until the clock runs out, and write down how many rounds you got. That number is your score and the only competition is the version of you from last week.
Want this in an app, with video demos and reminders? $28 once, and you pick your start Monday.
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15
Move
AMRAP. As many rounds as you can, then write the number down.
5
Be still
Sit, breathe, do nothing on purpose. Harder than it sounds.
10
Sharpen
Read or listen to something that makes you better.
Every single day
- Two glasses of water on waking.
- Warm up (optional, recommended).
- 15-minute workout, as many rounds or reps as possible.
- Cool down (optional, recommended).
- 5 minutes meditation: stillness, reflection, thankfulness.
- 10 minutes personal development. Read, write, listen.
Before day one
Write down a SMART goal and why it matters. Take your measurements: neck, upper arm, chest, waist, hips, thigh, calf and weight. Take photos from the front, back and both sides in good light. Then run the baseline test below and keep the score.
You repeat all of it at the end of week four. Most people do not believe the change until they see the two sets of numbers next to each other.
Squats
How many in one minute, basic or modified?
Push-ups
How many in one minute, basic or modified?
Sit-ups
How many in one minute, basic or modified?
1 mile (1.6 km) jog or run
How many minutes to finish? Same route when you retest.
Stork balance
How many seconds can you stand on one leg?
Sit and reach
Legs out, bend at the waist. How far past your toes?
Week 1
Week one is about building the habit and taking honest stock of what gets in the way.
Habits this week
- Drink 68 to 101 fl oz (two to three litres) of water each day.
- Skip soft drinks, fruit juice and alcohol on weekdays.
- More greens, fruit and whole food. Less processed and pre-packaged.
- Name one thing you accomplished at the end of every day and write it down.
- Walk with your head up, make eye contact, offer a smile.
Day 1
- 5 push-ups
- 10 sit-ups
- 15 squats
Day 2
- 10 alternating reverse lunges (5 per leg)
- 40 air skips
Day 3
- 15 chair squats
- 15 chair step-ups
- 15 chair dips
- 15 wall push-ups
Day 4
- 20-second sprint on the spot
- 20-second rest
- 20 seconds jumping jacks
- 20-second rest
Day 5
- 30 seconds step-ups
- 30 seconds push-ups
- 30-second plank
- 30-second rest
Day 6
- 15 glute bridges
- 45-second plank
- 15 to 30 seconds rest
Day 7
- 7 burpees
- 30-second rest
And so completes Week 1. Boo-yah.
Want this in an app, with video demos and reminders? $28 once, and you pick your start Monday.
Get it in the appWeek 2
Momentum week. You are starting to feel the mood, energy and sleep change before you see anything in the mirror.
Habits this week
- 68 to 101 fl oz (two to three litres) of water a day.
- Cap yourself at five treat drinks for the whole week.
- Get something green into every meal.
- Compliment a different person each day.
Day 8
- 50 air skips
- 25 sit-ups or crunches
Day 9
- 10 caterpillar stretches
- 30-second squat hold (a wall sit works)
Day 10
- 50 jumping jacks
- 40 squats
- 30 sit-ups
- 20 push-ups
- 10 burpees
Day 11
- Walk 60 to 90 seconds
- Jog 15 to 30 seconds
- Run 5 to 15 seconds (indoors: fast feet on the spot)
Day 12
- 30 seconds lateral hops
- 30 seconds feet shuffle
- 30 seconds jumping jacks
- 30-second rest
Day 13
- 30-second front plank
- 30-second right side plank
- 30-second left side plank
- 60-second rest
Day 14
- 10 burpees
- 30-second plank
And so completes Week 2. Bam.
Want this in an app, with video demos and reminders? $28 once, and you pick your start Monday.
Get it in the appWeek 3
Ramp-up week, and the week most people doubt themselves. Go back to your why and keep going.
Habits this week
- Drink water every hour or so, deliberately.
- Cut to three non-nutritious treats for the week.
- Reconnect with a friend you have not spoken to.
- Write down two moments from last week where you surprised yourself.
Day 15
- 20 seconds left-leg hopping
- 20 seconds right-leg hopping
- 20 seconds high-knee jogging
- 20-second rest
Day 16
- 30 jumping jacks
- 20 forward and back shuffles
- 10 skater lunges
Day 17
- 15 squats
- 10 push-ups
- 20 sit-ups
Day 18
- 20 mountain climbers (10 each leg)
- 20 glute bridges
- 30-second rest
Day 19
- 20 reverse swimmers with a pause
- 30 seconds stationary sprints
Day 20
- 10 push-ups, timed
- Rest for as long as the set took, then repeat for 15 minutes
Day 21
- 45 to 60-second plank
- 45 to 60-second squat hold
- 5 burpees
- 30-second rest
And so completes Week 3. Kaboom.
Want this in an app, with video demos and reminders? $28 once, and you pick your start Monday.
Get it in the appWeek 4
Push the intensity and notice that the ritual has stopped feeling like a decision.
Habits this week
- At least 101 fl oz (three litres) of water a day.
- Keep avoiding sugary drinks.
- Three whole-food meals a day, loaded with greens.
- Clear out the cupboards and take a donation to the food bank.
- Call someone who will back your lifestyle change.
Day 22
- 20 alternating lunges (10 per leg)
- 10 step-ups
Day 23
- 5 push-ups
- 10 sit-ups
- 15 squats
Day 24
- Part one, 7-minute AMRAP: 10 step-ups, 15 glute bridges
- One minute rest
- Part two, 7-minute AMRAP: 30-second plank, 30 seconds air skips
Day 25
- 5 caterpillar stretches
- 10 jumping jacks
- 15 lateral hops
Day 26
- 5 push-ups
- 10 sit-ups
- 15 alternating reverse swimmers
Day 27
- 15 minutes of walking, talking and smiling. Indoors, dance instead. Be silly, have fun.
Day 28
- 100 burpees for time, or 15 minutes, whichever comes first. Any pace. Keep moving.
And so completes Week 4. You made it.
Want this in an app, with video demos and reminders? $28 once, and you pick your start Monday.
Get it in the appAfter week four
Retake the baseline test, the measurements and the photos. Compare. Then decide what is next: run the four weeks again and feel how different it is, or build your own.
Building your own is simple. Pick one lower body move, one upper body move and one core move. Set the reps or the seconds. Fifteen minutes, as many rounds as you can. Squats, push-ups, thirty seconds of sit-ups is a complete workout and always will be.
Go harder by scaling the same three: five reps each is hot, ten is bold, fifteen with a forty-five second plank is spicy. Retest your baseline every eight weeks.
Want this in an app, with video demos and reminders? $28 once, and you pick your start Monday.
Get it in the app