30 Day workout Tracker, v3!
Start Date:
Example Date
Aug 17 (NZT)
Day 1
Pushups
13
Curls
78
39
39
26
26
26
Tricepts
78
39
39
26
26
26
Squats
80
40
40
27
27
26
Lunges
68
34
34
23
23
22
Stretch
60
30
30
Day 2
Sit-Ups
65
33
32
22
22
21
Reverse Sit-Ups
65
33
32
22
22
21
Jumping Jacks
70
35
35
23
22
22
Jump Ropes
70
35
35
23
22
22
Squats
85
43
42
29
28
28
Lunges
70
35
35
23
22
22
Stretch
60
30
30
Day 3
Pushups
16
Curls
96
48
48
32
32
32
Tricepts
96
48
48
32
32
32
Jumping Jacks
80
40
40
27
27
26
Jump Ropes
80
40
40
27
27
26
Stretch
60
30
30
Day 4
Sit-Ups
70
35
35
23
22
22
Reverse Sit-Ups
70
35
35
23
22
22
Jumping Jacks
90
45
45
30
30
30
Jump Ropes
90
45
45
30
30
30
Squats
90
45
45
30
30
30
Lunges
74
37
37
25
25
24
Stretch
60
30
30
Day 5
Pushups
19
Curls
114
57
57
38
38
38
Tricepts
114
57
57
38
38
38
Jumping Jacks
100
50
50
34
33
33
Jump Ropes
110
55
55
37
37
36
Squats
95
48
47
32
32
31
Lunges
76
38
38
26
25
25
Stretch
60
30
30
Day 6
Sit-Ups
70
35
35
23
22
22
Reverse Sit-Ups
70
35
35
23
22
22
Jumping Jacks
110
55
55
37
37
36
Jump Ropes
120
60
60
40
40
40
30
30
30
30
Squats
95
48
47
32
32
31
Lunges
78
39
39
26
26
26
Stretch
60
30
30
Day 7
Stretch
300
Day 8
Pushups
22
11
11
Curls
120
60
60
40
40
40
30
30
30
30
Tricepts
120
60
60
40
40
40
30
30
30
30
Squats
100
50
50
34
33
33
Lunges
80
40
40
27
27
26
Stretch
60
30
30
Day 9
Sit-Ups
75
38
37
25
25
25
Reverse Sit-Ups
75
38
37
25
25
25
Jumping Jacks
120
60
60
40
40
40
30
30
30
30
Jump Ropes
130
65
65
44
43
43
33
33
32
32
Squats
105
53
52
35
35
35
Lunges
82
41
41
28
27
27
Stretch
60
30
30
Day 10
Pushups
26
13
13
Curls
120
60
60
40
40
40
30
30
30
30
Tricepts
120
60
60
40
40
40
30
30
30
30
Jumping Jacks
130
65
65
44
43
43
33
33
32
32
Jump Ropes
160
80
80
54
53
53
40
40
40
40
Stretch
60
30
30
Day 11
Sit-Ups
75
38
37
25
25
25
Reverse Sit-Ups
75
38
37
25
25
25
Jumping Jacks
120
60
60
40
40
40
30
30
30
30
Jump Ropes
120
60
60
40
40
40
30
30
30
30
Squats
110
55
55
37
37
36
Lunges
86
43
43
29
29
28
Stretch
60
30
30
Day 12
Pushups
30
15
15
Curls
132
66
66
44
44
44
33
33
33
33
Tricepts
132
66
66
44
44
44
33
33
33
33
Jumping Jacks
120
60
60
40
40
40
30
30
30
30
Jump Ropes
120
60
60
40
40
40
30
30
30
30
Squats
115
58
57
39
38
38
Lunges
88
44
44
30
29
29
Stretch
60
30
30
Day 13
Sit-Ups
80
40
40
27
27
26
Reverse Sit-Ups
80
40
40
27
27
26
Jumping Jacks
130
65
65
44
43
43
33
33
32
32
Jump Ropes
140
70
70
47
47
46
35
35
35
35
Squats
120
60
60
40
40
40
30
30
30
30
Lunges
90
45
45
30
30
30
Stretch
60
30
30
Day 14
Stretch
300
Day 15
Pushups
34
17
17
Curls
156
78
78
52
52
52
39
39
39
39
Tricepts
156
78
78
52
52
52
39
39
39
39
Squats
125
63
62
42
42
41
32
31
31
31
Lunges
92
46
46
31
31
30
Stretch
60
30
30
Day 16
Sit-Ups
85
43
42
29
28
28
Reverse Sit-Ups
85
43
42
29
28
28
Jumping Jacks
140
70
70
47
47
46
35
35
35
35
Jump Ropes
180
90
90
60
60
60
45
45
45
45
36
36
36
36
36
Squats
125
63
62
42
42
41
32
31
31
31
Lunges
94
47
47
32
31
31
Stretch
60
30
30
Day 17
Pushups
38
19
19
Curls
170
85
85
57
57
56
43
43
42
42
34
34
34
34
34
Tricepts
170
85
85
57
57
56
43
43
42
42
34
34
34
34
34
Jumping Jacks
150
75
75
50
50
50
38
38
37
37
Jump Ropes
190
95
95
64
63
63
48
48
47
47
38
38
38
38
38
Stretch
60
30
30
Day 18
Sit-Ups
85
43
42
29
28
28
Reverse Sit-Ups
85
43
42
29
28
28
Jumping Jacks
160
80
80
54
53
53
40
40
40
40
Jump Ropes
200
100
100
67
67
66
50
50
50
50
40
40
40
40
40
Squats
135
68
67
45
45
45
34
34
34
33
Lunges
100
50
50
34
33
33
Stretch
60
30
30
Day 19
Pushups
38
19
19
Curls
204
102
102
68
68
68
51
51
51
51
41
41
41
41
40
34
34
34
34
34
34
Tricepts
204
102
102
68
68
68
51
51
51
51
41
41
41
41
40
34
34
34
34
34
34
Jumping Jacks
170
85
85
57
57
56
43
43
42
42
34
34
34
34
34
Jump Ropes
210
105
105
70
70
70
53
53
52
52
42
42
42
42
42
35
35
35
35
35
35
Squats
135
68
67
45
45
45
34
34
34
33
Lunges
102
51
51
34
34
34
Stretch
60
30
30
Day 20
Sit-Ups
90
45
45
30
30
30
Reverse Sit-Ups
90
45
45
30
30
30
Jumping Jacks
190
95
95
64
63
63
48
48
47
47
38
38
38
38
38
Jump Ropes
210
105
105
70
70
70
53
53
52
52
42
42
42
42
42
35
35
35
35
35
35
Squats
140
70
70
47
47
46
35
35
35
35
Lunges
104
52
52
35
35
34
Stretch
60
30
30
Day 21
Stretch
300
Day 22
Pushups
40
20
20
Curls
228
114
114
76
76
76
57
57
57
57
46
46
46
45
45
38
38
38
38
38
38
Tricepts
228
114
114
76
76
76
57
57
57
57
46
46
46
45
45
38
38
38
38
38
38
Squats
140
70
70
47
47
46
35
35
35
35
Lunges
106
53
53
36
35
35
Stretch
60
30
30
Day 23
Sit-Ups
90
45
45
30
30
30
Reverse Sit-Ups
90
45
45
30
30
30
Jumping Jacks
190
95
95
64
63
63
48
48
47
47
38
38
38
38
38
Jump Ropes
220
110
110
74
73
73
55
55
55
55
44
44
44
44
44
37
37
37
37
36
36
Squats
145
73
72
49
48
48
37
36
36
36
Lunges
108
54
54
36
36
36
Stretch
60
30
30
Day 24
Pushups
42
21
21
14
14
14
Curls
228
114
114
76
76
76
57
57
57
57
46
46
46
45
45
38
38
38
38
38
38
Tricepts
228
114
114
76
76
76
57
57
57
57
46
46
46
45
45
38
38
38
38
38
38
Jumping Jacks
200
100
100
67
67
66
50
50
50
50
40
40
40
40
40
Jump Ropes
230
115
115
77
77
76
58
58
57
57
46
46
46
46
46
39
39
38
38
38
38
Stretch
60
30
30
Day 25
Sit-Ups
95
48
47
32
32
31
Reverse Sit-Ups
95
48
47
32
32
31
Jumping Jacks
210
105
105
70
70
70
53
53
52
52
42
42
42
42
42
35
35
35
35
35
35
Jump Ropes
240
120
120
80
80
80
60
60
60
60
48
48
48
48
48
40
40
40
40
40
40
Squats
145
73
72
49
48
48
37
36
36
36
Lunges
112
56
56
38
37
37
Stretch
60
30
30
Day 26
Pushups
43
22
21
15
14
14
Curls
240
120
120
80
80
80
60
60
60
60
48
48
48
48
48
40
40
40
40
40
40
Tricepts
240
120
120
80
80
80
60
60
60
60
48
48
48
48
48
40
40
40
40
40
40
Jumping Jacks
210
105
105
70
70
70
53
53
52
52
42
42
42
42
42
35
35
35
35
35
35
Jump Ropes
250
125
125
84
83
83
63
63
62
62
50
50
50
50
50
42
42
42
42
41
41
36
36
36
36
36
35
35
Squats
150
75
75
50
50
50
38
38
37
37
Lunges
114
57
57
38
38
38
Stretch
60
30
30
Day 27
Sit-Ups
95
48
47
32
32
31
Reverse Sit-Ups
95
48
47
32
32
31
Jumping Jacks
220
110
110
74
73
73
55
55
55
55
44
44
44
44
44
37
37
37
37
36
36
Jump Ropes
260
130
130
87
87
86
65
65
65
65
52
52
52
52
52
44
44
43
43
43
43
38
37
37
37
37
37
37
Squats
150
75
75
50
50
50
38
38
37
37
Lunges
116
58
58
39
39
38
Stretch
60
30
30
Day 28
Stretch
600
Day 29
Pushups
44
22
22
15
15
14
Curls
258
129
129
86
86
86
65
65
64
64
52
52
52
51
51
43
43
43
43
43
43
37
37
37
37
37
36
36
Tricepts
258
129
129
86
86
86
65
65
64
64
52
52
52
51
51
43
43
43
43
43
43
37
37
37
37
37
36
36
Squats
150
75
75
50
50
50
38
38
37
37
Lunges
118
59
59
40
39
39
Stretch
60
30
30
Day 30
Sit-Ups
100
50
50
34
33
33
Reverse Sit-Ups
100
50
50
34
33
33
Jumping Jacks
220
110
110
74
73
73
55
55
55
55
44
44
44
44
44
37
37
37
37
36
36
Jump Ropes
280
140
140
94
93
93
70
70
70
70
56
56
56
56
56
47
47
47
47
46
46
40
40
40
40
40
40
40
Squats
150
75
75
50
50
50
38
38
37
37
Lunges
120
60
60
40
40
40
30
30
30
30
Stretch
60
30
30
Back to Top
Today
Background