Your finish. Your call. Choose any strength workout for 30 minutes, or revisit one of these.
2–3SETS
8–15REPS
60–90sREST
CHOOSE YOUR EQUIPMENTMix & match, too.
Tap an exercise for a cue and alternatives.
↗
THIS WEEK’S FOCUS
Establish your baseline.
Make this workout yours
Warm up before your 30 minutes of strength work. Take the listed rests; you don’t have to race or finish every set. If you finish early, repeat exercises with good form until your 30 minutes are up.
Use any combination of equipment. Start light, work in a comfortable range, and adapt the movement if needed. Stop an exercise if it causes pain.
Already have a strength plan you love? Follow it. The commitment is 30 minutes of intentional strength training.
THE ROAD AHEAD
Same promise. A little stronger.
Build on what you did. One small improvement at a time.
DEC 14–15 · DAYS 29 & 30
Challenger’s Choice.
Your favorite workout. A new one. Your call. Still 30 + 10.