Reps a Day
Daily rep challenges, push-up and squat progressions, and how to actually keep the streak.
Pick a number. Do it every day. Write it down. That is the entire method — everything on this site is about making the number right for you and making the streak survive week three.
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Push-ups
Squats & legs
Stretching & mobility
Latest
100 Push-Ups a Day: What Actually Happens After 30 Days
What 100 push-ups a day really does in 30 days: the strength and muscle to expect, the plateau and joint issues to watch, and a version that keeps working.
30-day challenge30-Day Plank Challenge: Daily Hold Times, 20 s to 5 Min
A 30-day plank challenge with a daily hold-time table for beginners and an advanced track, form checks, and why counting seconds beats 'hold as long as you can'.
30-day challenge30-Day Push-Up Challenge: Day-by-Day Plan (3 Levels)
A complete 30-day push-up challenge with daily rep targets for three levels, built-in easy days, and the one rule that keeps people from quitting on day 12.
30-day challenge30-Day Squat Challenge: Daily Rep Table (3 Levels)
A 30-day bodyweight squat challenge with three levels, daily rep totals, built-in light days, and the form checks that keep knees happy at 200 squats a day.
Exercise ideas25 Bodyweight Exercises You Can Count in Reps
25 no-equipment exercises that work as a daily rep count, grouped by push, pull, legs, core and cardio, each with a starting daily number and a way to progress.
StretchingA 10-Minute Daily Stretching Routine You'll Actually Keep Doing
A simple 10-minute daily stretching routine: eight stretches, hold times and order, plus how to track it by minutes or sessions so the streak survives.