28-Day Program · Series 13

28 days · 963 steps in total · Day 1: 33 steps · Level: Advanced · Focus: Full Body

28-Day Program Series 13 totals 963 steps over 28 days, with 33 steps on Day 1 — one of the longest daily routines in the app.

Day 1 begins with Jumping Jacks, Push-Ups and Incline Push-Ups, then keeps going well past the length of a typical home session. Series 13 is a demanding month for experienced home trainers who want volume.

Day 1 steps

• Jumping Jacks20s
• Push-Ups×11
• Incline Push-Ups×14
• Exercise 364×11
• Offset Push-Ups×12
• Bulgarian Split Squat Left×11
• Bulgarian Split Squat Right×11
• Decline Push-Ups×8
• Side-Lying Leg Lift Left×11
• Side-Lying Leg Lift Right×11
• Push Up Hold15s
• Push-Ups×10
• Incline Push-Ups×12
• Exercise 364×10
• Offset Push-Ups×11
• Bulgarian Split Squat Left×10
• Bulgarian Split Squat Right×10
• Decline Push-Ups×7
• Side-Lying Leg Lift Left×10
• Side-Lying Leg Lift Right×10
• Push Up Hold10s
• Push-Ups×9
• Incline Push-Ups×12
• Exercise 364×9
• Offset Push-Ups×10
• Bulgarian Split Squat Left×9
• Bulgarian Split Squat Right×9
• Decline Push-Ups×7
• Side-Lying Leg Lift Left×9
• Side-Lying Leg Lift Right×9
• Push Up Hold10s
• Cobra Stretch20s
• Chest Stretch20s

Start this program in the app →

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General fitness information only, not medical advice. Stop if an exercise causes pain, and talk to a doctor before starting a new workout routine if you have a health condition.