Free during launch — no card, no waitlist
30-Day Transformation
The free 30-day challenge, with a video demo for every session.
Same day-by-day structure as the free 30-day challenge, plus a video demo and cue for every movement each day, so you're never guessing at form on day 22.
What you get
- —30 scheduled days, 6 training days + 1 rest day per week
- —Video for every exercise across all 5 weeks
- —Weekly round increases (2 → 6) matching the free challenge
- —Printable weekly checklist to track completion
Prefer the simpler, write-up-only version instead? See the free 30-day challenge.
How the program is structured
Week 1 — Push & Legs / Pull & Core
Foundation weeks — lower rounds, dialing in form.
Push-Ups
Hands under shoulders, body in one straight line, chest to floor.
Bodyweight Squats
Feet shoulder-width, sit hips back and down, drive through heels.
Prone Row
Face down, arms out wide, lift your chest an inch off the floor and pull your elbows back toward your ribs, squeezing the shoulder blades together.
Plank Hold
Forearms down, straight line from head to heels, brace the core.
Week 2-3 — Cardio Circuit / Full Body
Conditioning ramps up, full-body days added.
Mountain Climbers
Hands under shoulders, drive knees to chest quickly, keep hips low.
Burpees
Squat, hands down, kick back to plank, push-up, jump feet in, jump up.
Sit-Ups
Feet anchored, curl chest to knees, control the descent.
High Knees
Drive knees to hip height, quick feet, pump the arms.
Week 4-5 — Push & Pull Peak
Highest volume of the program, upper-body emphasis.
Jump Squats
Squat down, explode straight up, land soft with bent knees.
Flutter Kicks
Lower back pressed down, small fast alternating leg kicks.
Bear Crawl
Hands and toes, knees hovering, crawl forward keeping hips level.
Jumping Jacks
Full arm and leg extension, land soft, steady rhythm.
12 movements, 3 phases — videos are in production. Everything above works today with the written cue and the free tools linked throughout this site.
Want a heads-up on new videos for this program?
You already have full access above — no signup needed. Leave your email if you'd like a note as we add more movement videos here.
See the other programs
Foundations, the 30-Day Transformation, Navy SEAL PST Prep, and Army AFT Prep.