28-Day Program · Series 14

28 days · 1314 steps in total · Day 1: 43 steps · Level: Advanced · Focus: Full Body

28-Day Program Series 14 is the longest program in the app: 1,314 steps over 28 days, with 43 steps on Day 1 alone.

It opens with Jumping Jacks, Push-Ups and Incline Push-Ups, and Day 1 alone is longer than most single-day workouts. This is a very high-volume month — take it on only if you train daily already, and be ready for long sessions.

Day 1 steps

• Jumping Jacks20s
• Push-Ups×12
• Incline Push-Ups×14
• Exercise 364×12
• Offset Push-Ups×14
• Bulgarian Split Squat Left×12
• Bulgarian Split Squat Right×12
• Decline Push-Ups×8
• Side-Lying Leg Lift Left×12
• Side-Lying Leg Lift Right×12
• Push Up Hold15s
• 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 →

Related programs

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.