Strength · rhythm · consistency
30 days.
One rep forward.
Your workout guide and daily record. Pick the day, follow the targets, log the work, and let the month show you what changed.
Your month
0 of 30 complete
Your schedule: train Monday · Wednesday · Friday, rest between — Mon Upper, Wed Lower, Fri Alternate. Estefany set the three workouts and the four-week progression; the Mon/Wed/Fri calendar is ours, so each day tells you what to do. Change the Day-1 date, or override any single day from the Workout-day menu.
Week 1
Day 1
Set your Day 1 date
1
Warm up
Warm-up form map
2
Push-ups
Log it (optional)
3
Jump rope
Log times (optional)
Estefany’s jump-rope video
Play video
Her note: Low steady jumps, straight legs with slight knee bend. No double jumps or high knees.
4
Kettlebell
Session details
Estefany’s kettlebell video
Play video
Follow the video for the movement itself.
See form
5