The Power 30 archive
Every workout, one page
All 28 Power 30 workouts on a single page. One row per day: the number and the moves. Fifteen minutes a day, no equipment, no gym. For the habits, the baseline test and the full story, start at the Power 30 page.
28 workouts
Week 1
Week one is about building the habit and taking honest stock of what gets in the way.
- 01
Day 1
5 push-ups · 10 sit-ups · 15 squats
- 02
Day 2
10 alternating reverse lunges (5 per leg) · 40 air skips
- 03
Day 3
15 chair squats · 15 chair step-ups · 15 chair dips · 15 wall push-ups
- 04
Day 4
20-second sprint on the spot · 20-second rest · 20 seconds jumping jacks · 20-second rest
- 05
Day 5
30 seconds step-ups · 30 seconds push-ups · 30-second plank · 30-second rest
- 06
Day 6
15 glute bridges · 45-second plank · 15 to 30 seconds rest
- 07
Day 7
7 burpees · 30-second rest
Week 2
Momentum week. You are starting to feel the mood, energy and sleep change before you see anything in the mirror.
- 08
Day 8
50 air skips · 25 sit-ups or crunches
- 09
Day 9
10 caterpillar stretches · 30-second squat hold (a wall sit works)
- 10
Day 10
50 jumping jacks · 40 squats · 30 sit-ups · 20 push-ups · 10 burpees
- 11
Day 11
Walk 60 to 90 seconds · Jog 15 to 30 seconds · Run 5 to 15 seconds (indoors: fast feet on the spot)
- 12
Day 12
30 seconds lateral hops · 30 seconds feet shuffle · 30 seconds jumping jacks · 30-second rest
- 13
Day 13
30-second front plank · 30-second right side plank · 30-second left side plank · 60-second rest
- 14
Day 14
10 burpees · 30-second plank
Week 3
Ramp-up week, and the week most people doubt themselves. Go back to your why and keep going.
- 15
Day 15
20 seconds left-leg hopping · 20 seconds right-leg hopping · 20 seconds high-knee jogging · 20-second rest
- 16
Day 16
30 jumping jacks · 20 forward and back shuffles · 10 skater lunges
- 17
Day 17
15 squats · 10 push-ups · 20 sit-ups
- 18
Day 18
20 mountain climbers (10 each leg) · 20 glute bridges · 30-second rest
- 19
Day 19
20 reverse swimmers with a pause · 30 seconds stationary sprints
- 20
Day 20
10 push-ups, timed · Rest for as long as the set took, then repeat for 15 minutes
- 21
Day 21
45 to 60-second plank · 45 to 60-second squat hold · 5 burpees · 30-second rest
Week 4
Push the intensity and notice that the ritual has stopped feeling like a decision.
- 22
Day 22
20 alternating lunges (10 per leg) · 10 step-ups
- 23
Day 23
5 push-ups · 10 sit-ups · 15 squats
- 24
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
- 25
Day 25
5 caterpillar stretches · 10 jumping jacks · 15 lateral hops
- 26
Day 26
5 push-ups · 10 sit-ups · 15 alternating reverse swimmers
- 27
Day 27
15 minutes of walking, talking and smiling. Indoors, dance instead. Be silly, have fun.
- 28
Day 28
100 burpees for time, or 15 minutes, whichever comes first. Any pace. Keep moving.