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Free guide
A 30-day plan
The 30-Day Discipline Builder
Calistenia
You build a habit that lasts beyond the final workout in twenty minutes a day
35 pages · about 20 minutes to read · PDF
Inside the guide
14 chapters, and what each one leaves you able to do.
- 01
Clear a Space
You clear twenty minutes in your day and commit to the routine.
- 02
Set Your Baseline
You test your max push-ups, squats and plank hold to know your start.
- 03
Ten Push-ups
You complete three sets of ten push-ups with proper form.
- 04
Rest and Notice
You rest and notice how your muscles feel after three days of work.
- 05
Ten Squats
You complete three sets of ten bodyweight squats with control.
- 06
Short Plank
You hold a plank for twenty seconds three times.
- 07
Rest and Recover
You rest and stretch your shoulders and legs for ten minutes.
- 08
Push-ups Again
You add five push-ups per set, making fifteen in each.
- 09
Squats Again
You add five squats per set, making fifteen in each.
- 10
Longer Plank
You hold each plank for thirty seconds, three times.
- 11
Rest and Reflect
You rest and review your first week's numbers in a notebook.
- 12
Three Circuits
You do three rounds of ten push-ups, ten squats and a twenty-second plank.
- 13
Faster Circuits
You do three rounds in under ten minutes, keeping form tight.
- 14
Rest and Look Back
You rest and compare your start numbers with today's.
Look inside
Two real pages, set exactly as they print.
01
Clear a Space
You clear twenty minutes in your day and commit to the routine.
You are standing in your living room, kitchen or wherever you have a patch of floor, and you have already decided that this morning or this evening, the next twenty minutes belong to you. That is the whole decision today takes: you clear a space, you move your body once, and you close the day knowing you did what you said you would.
Clear a space on the floor, about two metres by one, and push the furniture out of the way if you need to. Put your phone face down on a shelf or in another room, set a timer for ten minutes, and stand in the middle of that space. For the first minute, just breathe in through your nose and out through your mouth, and let your shoulders drop. For the next eight minutes, walk on the spot at a pace where you can still talk, swinging your arms normally. For the final minute, slow your walk down to a stop, then sit on the floor and sit upright for the last sixty seconds. When the timer goes, you are finished.
That is the task: ten minutes of your day, no equipment, no sweating through your clothes if you do not want to, and no need for a shower afterwards. You have cleared a physical space and you have proven to yourself that you can hold a simple routine for one day. Tomorrow you will stand in the same space and do the same ten minutes, and on the morning after that the routine will already feel less like a decision and more like a fact.
You will come back because you just learned that starting is lighter than you feared.