Big changes don’t come from doing more, they come from doing what matters, every single day.
That’s why we created The Daily 30: five bodyweight exercises, 30 reps each, done daily for the entire month.
Starts October 1, 2025. No gym. No equipment. No excuses. Just you, your body, and the discipline of showing up.
Watch video HERE
Why 30?
Thirty reps hits the sweet spot: enough to stimulate change, short enough to keep you consistent. In just 8–12 minutes you’ll feel stronger, more mobile, and more energized.
But it’s not just about fitness, it’s about habit. By Day 30, you’ll have evidence that you can show up for yourself. That’s the real transformation.
The Rules
✅ Complete all 5 movements every day.
✅ Partition reps however you need (3×10, 2×15, etc.).
✅ Quality > speed — smooth, controlled reps.
✅ Share your streaks with #TheDaily30 and tag @ownpace.athletics
This Month’s 5 Moves
1) Push-Ups
Pattern: Horizontal push · Target: Chest, shoulders, triceps, core
Standards: Hands under shoulders; body in one line; elbows ~45°; chest close to floor; press up with tight core.
Common mistakes: Sagging hips, flared elbows, half reps.
Options: Incline (wall/chair) → Standard floor → Decline/Diamond/Slow tempo (3s down)
2) Squats
Pattern: Knee-dominant · Target: Quads, glutes, core
Standards: Feet shoulder-width; hips back and down to thighs parallel; drive through mid-foot; stand tall.
Common mistakes: Knees caving, heels lifting, collapsing chest.
Options: Sit-to-stand → Bodyweight squat → Jump/Tempo/Pause squat
3) Glute Bridge
Pattern: Hip hinge · Target: Glutes, hamstrings, low back
Standards: Heels down; lift hips to a straight line knee-to-shoulder; squeeze glutes; control down.
Common mistakes: Overarching low back, pushing through toes.
Options: Half ROM → Standard bridge → Single-leg / banded / long hold
4) Superman (Prone Extension)
Pattern: Spinal extension · Target: Lower back, glutes, upper back stabilizers
Standards: Arms overhead; lift chest, arms, legs slightly; hold 1–2s; lower with control; neck neutral.
Common mistakes: Jerking up, shrugging, craning neck.
Options: Arms by side → Full superman → Alternating swimmer / longer holds
5) Plank Shoulder Taps
Pattern: Core anti-rotation · Target: Core, shoulders
Standards: High plank; feet wider than shoulders; tap opposite shoulder; minimize hip sway.
Common mistakes: Rocking hips, dropping chest, rushing taps.
Options: Knee plank taps / hands elevated → Standard taps → Narrow feet / 3s pause per tap
Warm-Up & Cool-Down (Optional)
60–90s Joint Prep: neck nods, shoulder CARs, hip circles, ankle rocks.
60–90s Breathing: 4-second inhale, 6-second exhale, nose breathing, hands on ribs.
Safety
If you’re new to exercise or returning from injury, consult a healthcare professional. Move with control, stay within pain-free ranges, and use the regressions provided.
FAQ
Q: What if I miss a day?
Do your best to get back on track the next day. Optional Make-Up Sunday lets you complete any missed blocks. Consistency over perfection.
Q: How long should The Daily 30 take?
Target 8–12 minutes total. Partition reps however you need (e.g., 3×10). Smooth, controlled reps beat speed.
Q: Is Month 1 joint-friendly?
Yes. Every move includes regressions such as wall/chair incline push-ups, sit-to-stand squats, knee plank taps, and half-range bridges.
Q: Can I do this while traveling?
Absolutely. All movements are bodyweight only. A wall, chair, or bench is helpful but optional.
Q: Who is The Daily 30 for?
Beginners to intermediates who want a simple, sustainable daily habit. Advanced athletes can progress tempo, leverage, or range.
Call to Action
Your strongest month starts here.
📲 Join the Whole Human App: https://apps.apple.com/us/app/whole-human-by-ownpace/id6503002051
5 moves. 30 reps. Every day.
The challenge isn’t the workout — it’s keeping the promise you make to yourself.