The 31-Day Squat, Lunge and Pushup Plan

Tony Bonvechio
by Tony Bonvechio
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The 31-Day Squat, Lunge and Pushup Plan

If you want to get really good at something, it’s all about practice, practice, practice.

It seems obvious, but to achieve mastery, you need to practice every day. That goes for playing a musical instrument, learning a foreign language and exercise (your pushup won’t perfect itself).

This simple, yet effective, 31-day program features three basic exercises: the squat, the lunge and the pushup and targets your entire body without any equipment other than your own bodyweight.

THE EXERCISES

SQUAT

  • Stand with your feet hip-width apart and your toes turned slightly out.
  • Hold your arms out in front of you or put your hands on your hips for balance.
  • Push your knees out over your pinky toes and sit your hips back slightly as you start to lower yourself toward the floor.
  • Bend your hips and knees until your thighs are parallel to the floor (or lower if you’re comfortable).
  • Stand back up to the starting position and repeat.

LUNGE

  • Stand with your feet directly under your hips.
  • Take a long step forward with one foot and bend both knees until your back knee touches the ground.
  • Make sure you keep a straight line from your knee to your ankle on your front leg, and lean forward slightly to prevent arching your lower back.
  • Return to the starting position and repeat with the opposite leg.

PUSHUP

  • Start with your arms straight and hands on floor (or an elevated surface like a chair or bench) directly under your shoulders.
  • Keep a straight line from head to toe by making a double chin, bracing your abs and squeezing your glutes.
  • Lower yourself down slowly, keeping your elbows tucked at 45 degrees to your sides, until your chest hits the floor or bench.
  • Push yourself back up to the starting position without letting your elbows flare out or lower back arch.

READ MORE > 5 STEPS TO YOUR FIRST PUSHUP


31-DAY SQUAT, LUNGE & PUSHUP PLAN

Start by doing 10 reps of each exercise on Day 1, and then add one rep per exercise every day for 31 days. By Day 31, you’ll be doing 40 reps of each exercise, adding up to a whopping 120 reps that day — and 420 reps over the course of a month.

TIPS FOR STAYING ON TRACK

  • Get a wall calendar and mark a big X through each day you complete. The visual of finishing each day will help keep you from missing workouts.
  • Set an alarm on your phone for the same time each day as a reminder to do your workout.
  • If you miss a day, don’t worry; just double up on the next day! The exercises are simple and light enough that you won’t exhaust yourself.
  • Stick with your bodyweight only. While it might be tempting to add weight, trust that your bodyweight is enough to make serious strength gains over 31 days.

GEAR UP FOR YOUR NEXT WORKOUT

> Men’s Workout Tops
> Men’s Workout Pants
> Women’s Workout Tops
> Women’s Workout Pants


About the Author

Tony Bonvechio
Tony Bonvechio

Tony Bonvechio (@bonvecstrength) is the co-owner of The Strength House in Worcester, MA, where he trains primarily powerlifters and team sport athletes. A former college baseball player turned powerlifter, he earned his Master’s degree in Exercise Science from Adelphi University. You can read more from Tony at bonvecstrength.com.

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161 responses to “The 31-Day Squat, Lunge and Pushup Plan”

  1. Avatar Ruth Wittenburg says:

    I did the squats and lunges but could just barely do 3 pushups and they probably weren’t done well. What about wall pushups?

    • Avatar Carolyn says:

      Wall push-ups is an easier transition to push-ups. There should be more modifications given for beginners

    • Avatar Jeff Gilman says:

      why not try modified pushups or pushups against a wall til u r stronger-or maybe just start with 3

    • Avatar John h says:

      I couldn’t do push ups I started with incline push up kitchen work too is perfect height to start at and get bidybat about 45 degrees with hands on edges of worktop

      Then as you get stronger start on the floor at the knees and then progress to straddle leg push ups and then finally push-ups.

      I noticed once I could do 5 – 6 proper push-ups I was able to do more and more with much quicker progression .

      Hope this helps

    • Avatar Donald Z says:

      If you have a set of stairs available, they provide a good way to build your strength incrementally. Start with your feet on the floor near the steps using the lowest step you are comfortable with, then, as your strength builds, move to a lower step for increased weight resistance.

    • Avatar usmcvet08 says:

      As always, fantastic job with getting out there and getting after it! Scaling the push-ups is a great way to still achieve the results. Once you do your three push-ups as prescribed, transition to the wall to finish the set. This will allow you to continue pushing yourself and setting new records.

    • Avatar Andy says:

      Try doing the push up but on your knees instead of your toes.

  2. Avatar Carolyn says:

    I think every other day is safer. Although you’re not using weights, your body weight is enough to require a rest day for optimal strength gain and recovery.

  3. Avatar Sandy says:

    I’m in

  4. Avatar Joe bob says:

    Wouldn’t hurt to add sit ups to this as well. Get some core exercise!

  5. Avatar Cassie says:

    Would be great if this calendar was a printable PDF!

    • Avatar GapeachLa says:

      Hi Cassie. Right click on the calendar and save as a picture. You can then print it or convert it into a pdf.

  6. Avatar Angela Stogrin-Webb says:

    I am in missed today because I just found this. I agree with others, a printable PDF would have been great.

  7. Avatar Teresa Getsi says:

    In

  8. Avatar Jessica Hickman says:

    I’m in!!

  9. Avatar LaTonya Fields says:

    I’m in also

  10. Avatar Grnhouse says:

    I’m in

  11. Avatar simonscholtz says:

    Im in

  12. Avatar Amanda says:

    I’m in

  13. Avatar Amanda Wigglesworth says:

    I’m in. Defo adding sit ups to this!

  14. Avatar Knitterly Malabrigo says:

    I’m in

  15. Avatar Tess Keaney says:

    I’m in

  16. Avatar Chet Thompson says:

    I’m in and adding low plank: 1min wk 1; 1:15 wk 2; 1:30 wk 3 etc..

  17. Avatar Mary says:

    Where is 420 coming from? With this plan, over the course of 31 days, there will be 775 reps of each exercise. Even better, and I’d sell it that way.

  18. Avatar Sweetp says:

    I’m in!

  19. Avatar Amy Helwig says:

    I’m in – with a moderated push up and adding sit ups 🙂

  20. Avatar Sarah says:

    Is there a printable version of the calendar?

  21. Avatar Michael says:

    I’m in! Doubling up for Day 1 and Day 2. Adding sit ups for a little core action.

  22. Avatar kenoshagal says:

    First-timer here, but you mean to tell me this fancy app doesn’t have an option to ‘commit’ to the challenge, track progress and setup reminders?? I must be missing something here…

  23. Avatar Alicia Walker says:

    Yes, I’m in and adding planks.

  24. Avatar yvonne adams says:

    I am going to give this a try

  25. Avatar Buckley says:

    Im in.

  26. Avatar Sheila Forsberg says:

    Day 2 – adding this to the rest off my workout schedule just for fun

  27. Avatar David Faraci says:

    There should be rest days in here!

  28. Avatar Marc Ries says:

    How do you come up with 420 reps during the course of the month? It looks to me like 775 reps of each over the month for a total of 2325 reps

  29. Avatar Cristaldevonne says:

    I want in! I have to double up today though and add crunches in there

  30. Avatar Kathryn Hale says:

    I was always told to wait 24 – 48 hours before you work the same part of your body. Example: abs on Mon., quads on Tues., biceps on Wed. ect., ect.

    • Avatar ateppo says:

      Generally if you are doing weight training and lifting to failure then you should probably take a day or two off between workouts but for something like this I think your body should be able to recover sufficiently.

    • Avatar Monica Yosaffbridge Fontaine says:

      I agree with ateppo. This plan is light enough that you wouldn’t need to wait a day or two for recovery. If you are doing weight training, you should.

  31. Avatar Jim Weldon says:

    started today

  32. Avatar Nadia says:

    What about substitutes for a plunge? I have a bad knee and it hurts just to even try.

    • Avatar Joe Hopkins says:

      I give up earning a living at shopritte and at this point I am generating 75 dollars -97 dollars p/hour. How? I am only working on the internet! My job did not make me satisfied as a consequence I chosen to take an opportunity on something new…after 4 years it wasn’t simple to drop out my day job however right now I couldn’t be more joyful.>>> S.ID/1dR

    • Avatar PALADIN says:

      I would like to know as well for the same reason ?

      Do these guys on this site communicate with us? The people who do the site deserve crrdit and we would like to be able to ask questions.

    • Avatar Tim says:

      I have my clients do an isometric wall sit instead of lunges. No range of motion or joint wear is occurring at the knee, but the quads, glutes, hams and many synergist muscles are working. To make it less boring and burn more calories, do some dumbbell bicep curls while your in that position, shoulder laterals, back rows, over head tricep extensions and bench presses on a 45 degree angle. Hold the wall sit till the quads start burning, watch the clock and try to beat your time every workout.
      Tim

      • Avatar Ellen Cantarow says:

        OK, I’m the person who said I’m in my 70s and can no longer do full squats because of my degenerative arthritis – don’t want to cause any fractures or knee injuries inadvertently (a trainer at my old gym had me doing extreme squats and it hurt my left knee, and I’ve NEVER in my life had a knee injury or any knee problems!

  33. Avatar John West says:

    Mr. Bonvechio, Please reply to the comments.

  34. Avatar Spicytee says:

    Good! I will join! Those are my fav workouts! Lol

  35. Avatar Laura As Ge Emm says:

    I’m in!

  36. Avatar Ellen Stewart says:

    Shouldn’t there be some sort of rest and muscle recovery on opposing days. If I work out every day, I try to target different muscle areas. The 31 day plan sounds good, but I don’t think it’s a healthy plan.

    • Avatar Karen Duncan says:

      I agree. I would do arms one day, adding some type of pull up, and then the two leg exercises on the next day and repeat that order so you are exercising every day but not working the same muscles every day. And as some people suggested, adding planks or sit-ups to each of the days so that you are doing three or four exercises a each day but alternating between upper and lower body on different days. That seems safer and healthier.

    • Avatar Monica Yosaffbridge Fontaine says:

      This plan is light enough that you wouldn’t need a day of recovery for muscle groups. If you added in additional weight training, I could see maybe adding in a day of rest. But I personally plan to do this every morning (just as part of a daily “get ready for the day” routine) while still having my gym sessions in the evening.

      Generally when people suggest recovery days, it’s because your muscles underwent significant stress (like when muscles grow during/after a workout) from weight training. I associate this plan with a brisk walk or jog– enough to help, but not enough to take a rest day.

  37. Avatar Mzgwen says:

    I know right. I was looking for the join option too.

  38. Avatar Beachbumpkin says:

    I’m in! Will add crunches too

  39. Avatar Chasity Wilson says:

    Just started today! May also add in crunches. Planning to do each morning before I go to the gym!

  40. Avatar robinbishop34 says:

    Add planks and crunches (properly done) and this is a good primer for a beginning 5×5 weightlifting routine.

  41. Avatar Sarah Wilson says:

    No thank you. No rest days for the body to recover. No variations or warnings of risk for people not in tip-top shape. No encouragement for people not in tip-top shape who would benefit the most. Disappointed that this is from MyFitnessPal.

    • Avatar robinbishop34 says:

      There is not really anything to recover from.

    • Avatar epickett says:

      You don’t need to be in ‘tip-top’ shape to do 10 pushups in a day… Besides, nobody said you had to do them all at ONCE… 🙂

    • Avatar Monica Yosaffbridge Fontaine says:

      This plan does not require being in tip-top shape, nor will it get you in tip-top shape. For me, I will be using it in the morning to help me wake up, and to just help jumpstart me for the day. This is great for people who want to be able to do more pushups than they can already. I personally do modified push-ups, and would like to be able to do more push-ups.

      This plan is also light enough that a recovery period is not necessary. Rest/Recovery days are only needed when you are doing weight training that puts significant stress on muscle groups. Your muscles grow by literally “tearing” and healing bigger– which happens in recovery. Additionally, increasing strength is not the same as increasing muscle mass. This will help you increase your strength as a beginnger because it assumes that moving past 10 push-ups is a struggle.

      This is a great supplemental plan, for someone like me who weight trains, but tends to ignore my chest and wants to increase my push-up ability. This plan is also great for someone who is a beginner and already struggles with 10 push-ups/lunges/bodyweight squats. I am also not sure what encouragement you were expecting when the whole point of this “article” was to present a 31-day plan.

  42. Avatar Victoria Kosko says:

    Darn it, I’m going to give this a try starting on Monday. A former runner, I’ve added stress weight (and doing no exercising at all) over the last 2 months while my husband had cancer treatments. He’s on the mend, and it’s time to do something for ME. I will print out the calendar and, as the ad says, JUST DO IT. 🙂 thanks!

  43. Avatar Rangerjd says:

    If you added a pulling exercise, such as pull ups or inverted rows, then it would be a true full body work out. If you do all pushing and no pulling them you’re just looking for muscular imbalances in your body. Most people love working their chest because they can see it and forget the back, in our world of constant sitting and stooped shoulders the last thing you want to do is not train your back. Other than that, not a bad 31 day body weight plan. I wouldn’t do this for more than 31 days without adding in some rest days or you’ll be looking at burnout.

  44. What if you can’t do 10 pushups? Will you make a workout plan for those of us who aren’t so nimble?

  45. Avatar BrianJH says:

    I love the part where you just get off your butt, stop texting, and begin. To qualify, you must be able count to 40 reps and 31 day (but not at the same time). Caution– the sets will be difficult while on Twitter (especially at the bottom of the push-up). Please refrain from selfies at the bottom of the squat as your expression will be repulsive. No need to be concerned about participation trophies as nobody gets a trophy.

  46. Avatar Jeff M says:

    I have had 6 back surgeries includine hernia and then a fusion of L5/S1 then broke my back in a fall at T12 and had a kyphoplasty done to fix it. I started back at the gym the beginning of the year and the trainer has me doing similar things to these exercises to strengthen my core. Instead of lunging, I am stepping up on a step, instead of squatting, I am sitting on a stool and standing up like a reverse squat and the push ups, I am doing them on an angle. I do 3 sets of 15 reps of each along with other exercises and feel it is helping me strengthen my core. Should I be trying to do these exercises as well or change to them since it has been 5 months of doing the same routine?

    • Avatar Peter A Hazlet says:

      If you’re still in PT ask your therapist. Can you get off the floor without help? I stand close to a counter or chair for balance for the lunges.

      • Avatar Jeff M says:

        I am long past PT…just on my own at the gym…got a program from a trainer at the gym to follow to strengthen my core and lose weight so it helps my back issues. L4/L5 is compromised due to the fusion at L5/S1 and most of my body has issues…probably easier to say what is not injured at some point in time. I can get off the floor without help but need to roll onto side and all fours then work my way up. Bending is a concern due to lower back issues. Also have bad left knee & right hip (from being broadsided on my bicycle by a truck). The list goes on and on…lol. So I do what I can. Doctor gave limit of lifting no more than 20# of weight for life. I am a mess.

        • Avatar Peter A Hazlet says:

          You can try it. Check with your doctor, too. Instead of squats & lunges you might try walking. You could also probably try standing in front of a chair, sit, then stand again. Do that about 10 times and add one each day.

          • Avatar Jeff M says:

            That is basically what i am doing with a stool at the gym, sitting, stand-up the n repeating. Just add I step up I the shorter stool instead of lunges… works better for my back and body issues. It is helping too strengthen my core for sure. Thanks.

  47. Avatar Neti Barot Vora says:

    Can one do it in sets when the number starts to climb or do you suggest doing all in the same stretch and then move to next type?

  48. Avatar jayhawk33 says:

    Can someone tell me how to print something off this website without the “over print” issue?

  49. Avatar nancyseaboltnash says:

    On the lunges, do you 10 reps for each leg, or is it 10 total?

  50. Avatar JMoney says:

    Let’s say I can do 15 pushups right now. What makes you think by day 6 I can do 16. And then, with no rest, do 17 the following day. Unless we are talking about splitting them up over multiple sets this just doesn’t make sense. You won’t be seeing strength gains for exta reps overnight and with no rest days in between.

  51. Avatar John Smith says:

    For the lunges, is it 10 per leg or 10 Total?

  52. Avatar Yves Grandmaison says:

    It’s possible to import this workout plan into a personal calendar, a ICS file is available?

  53. Avatar Logan says:

    Any suggestions for after the 31 days is completed?

    • Avatar Tuck says:

      When I finish the plan as printed, I’ll just start over at day 1. I might add something to change my keg into a 6-pack over time.

  54. Avatar Mary Beth Hale says:

    Is it okay to do this along with my regular gym routine? Just don’t want to overdo it if this would be too much or effect recovery days since this is an everyday thing

  55. Avatar Norman Miller says:

    What’s next after the last day of the challenge? Do i keep going?

    • Avatar Tuck says:

      It’s not really a challenge, but rather a plan. When I finish the plan as printed, I’ll just start over at day 1, which should, by then, be a lot easier. I might add something to change my keg into a 6-pack over time.

  56. Avatar Laura says:

    I love plans like this, however, I am unable to print this plan so that I can post it on the frig. Do you have a printable version of your plan available?

  57. Avatar Stacey says:

    And this is why people are too dependent on technology, they can’t use a simple calendar to track their days and reps. Why does everything have to be on our device?

  58. Avatar Joanyg says:

    I am in. Already thinking beyond this challenge. I took this as an opportunity to get myself off the couch and get started on something. Can someone recommend a plan/guide on what to do beyond this challenge.

    • Avatar Tuck says:

      It’s not really a challenge, but rather a plan. When I finish the plan as printed, I’ll just start over at day 1. I might add something to change my keg into a 6-pack over time.

  59. Avatar Tuck says:

    I’m nearly 70 years OLD. The only part that I can effectively do is the squat. My sense of balance isn’t as good as in my earlier years, which I found out the first day I did the lunges. So, I use a rail to help maintain my balance. I can’t go all the way down on the lunge, but I do what I can. Anything is better than nothing. Right? And because I’m so out of shape, I can’t do the first pushup from the floor. In my earlier years, I could do 25-30 with no problem. So, I lean against a bunkbed ladder and do the “push aways”. I just completed day 7. It’s beginning to be a struggle but I’ll stick with it. So, what to do after day 31 is completed? I’ll just start over and try not to use the rail or ladder. If that proves not to be a good idea, I’ll just go back to using the rail and ladder. At this point, I’m confident that my strength and balance will improve to the point that I won’t need them. We’ll see.

    • Avatar Tuck says:

      Today I was up to 34. The lunges are getting more and more difficult as are the “push-aways”. I really struggled to do the last 5 “push-aways” today. I’ll be glad when day 31 gets here; I’ll have a 4-day break to recupe! Then I’ll start over but add some Ab-Lounger crunches. I’ll try to do the push-ups from the floor and the lunges without aid of the rail. We’ll see.

      • Avatar Tuck says:

        My first 31-day plan has passed as has the 4-day break. Today was day 6 of my 2nd 31-day plan, or 15 reps. On day 1 I added AbShaper crunches and I’ve dropped down 1 rung on the ladder. Still have to use the rail for the lunges because of the balance deficit.

  60. Avatar Rona George says:

    This should come with a health warning – seriously. I thought I was reasonably fit (I do yoga and pilates and try and average 10000 steps a day), but have pulled a muscle in my back after 2 days of these exercises. I now have trouble getting out of bed and walking up and down stairs. Don’t know how long it will take to get better. Also being on a diet without exercise, makes weight loss even more difficult

  61. Avatar John says:

    Can you turn the 31 day plan into a screen saver?

  62. Avatar davedave12 says:

    i work out 3 days a week but have no daily routine — this is great for just out of bed, everyday, don’t want to think about it

  63. Avatar Shemeka Gordon says:

    How can I print the calendar out? It is not open up in any other form.

  64. I did it! I finished day 31 last Friday. This was a great way to “jump start” my exercise routine. I feel like the strength and endurance in my core muscles have gotten a real boost. I’m switching back into other exercises and they already feel much easier.

  65. Avatar Deena says:

    Hi, I’m new here, first post… In the past 4 months I was very sick and was unable to eat much if anything at all so I lost about 20 lbs. Right now I weigh 104 and am 5’3″ which is fantastic! I am super happy, however, with the weight loss, came extra, saggy skin around my stomach that I HATE and want it gone. I cannot do aerobic activity right now but I have been doing squats, leg lifts and crunch/twists. I know I need resistance training. I can feel the abdominal muscle on my stomach but this saggy extra skin must go!! Any suggestions? Oh and I can eat again too, just a few limitations. Thanks to anyone who can help out!

  66. Avatar ron bates says:

    discovered through the Heart and Stroke Foundation Fitness testing and analysis my life span fits family history to 88.5years but I need to eliminate the bad habits and restore weight loss and abs/no tummy fat and reduce waist at least four sizes / under way/

  67. Avatar Rachelle M Triay says:

    Are you counting one lunge as a set of one per leg OR just one lunge?

  68. Avatar Robyn Wood says:

    So on day 13 and I have a question. On day 1, I thought 10 push-ups was hard, but then I did 11 the next day. Day 2 I thought 11 push-ups was hard , but then I did 12 the next day. Each day the last one I did, was the last one I could do until now. I am not able to get past 20 in a row without a break and my form is not very good at the end. What should I do? I am doing strait leg push-ups with my hands on a 6 inch step. The floor is much harder.

  69. Avatar Greig Brown says:

    Day 31 done 775 reps of each exercise over the 31 days….going to keep going for another 5 days and take my total up to 1,000.
    Now my real challenge starts….what’s next?

  70. Avatar Ellen Cantarow says:

    I’m in my 70s and in pretty good shape. I’ve weight-lifted and swum laps all my adult life. But I’ve never been able to master more than push-ups using knees. Also: I have degenerative arthritis, so I don’t want to push the squats. At the moment I’m doing half-squats whereas, when I was younger, I could do 50 full squats. Thoughts, anyone?

  71. Avatar Jordi Margalef says:

    I wonder if it has been said already but some sync with UA Record, MFP or any other would be great.
    It’s also likely that at least some of us use some sort of wearable fitness tracker/smartwatch.
    🙂

  72. Avatar siddharth sharma says:

    hi, this is is great plan to restart workouts … just wanted to know 10 lunges means 5 each leg or 10 each leg !!

  73. Avatar Greig Brown says:

    So I’ve finished day 31. Now I start again…lunges with dumb-bell, single leg (pistol squats), diamond press ups….the same but the next level up

  74. Avatar Mike Schmidt says:

    Finished my 40 rep sets yesterday. Although I was reasonably confident I would be able to work up to 40 on the lunges and squats, I was dubious on the pushups. However, it went fine. I followed the guidance doing it every day, except when I was on a week long vacation I did it every other day. Not sure what to do next, looking for suggestions. Looks like some are making these exercises harder and starting over, we’ll see I’d like to mix it up a little. I like how this program was pretty straightforward with a simple progression.

    • Avatar Greig Brown says:

      I’ve now started the 5bx program. Again very simple. 11 mins max in total…touch toes, crunch, back raise, press up, running on spot, I’ve also added in 1 chin up & 1 pull up also. Google 5bx see for yourself

  75. Avatar Chris Stuart says:

    It looks like a nice plan, But…. my Women’s rugby team did a similar challenge (to raise funds for the kids hospital clowns!) day 1, 1 squat 1 push up 1 sit up, day 2 2,2,2, day 3 3,3,3 etc.
    Some girls got to 100 days (I crashed at 63, a fews years older as coach 😉
    But a great WO to do in groups, spurs you on more!!

  76. Avatar Danielle Katharine says:

    I finished this plan a few days ago and I actually have noticed a real improvement! My knees are stronger and doing squats during other routines no longer tires me out like it used to. For the push-up portion I did knee pushups but I was able to incorporate standard push ups as well here and there. I was never even able to do standard pushups prior. I am actually going to keep doing the maximum amount daily as maintenance!

  77. Avatar Atekam Trebloc says:

    Okay. I’m gonna do this for real.

  78. Avatar Lisa Davis says:

    I have also seen an Ab / Plank challenge posted but can’t find it now. Does anyone have it they can share?

  79. Avatar TrishV says:

    I absolutely love this plan because it feels realistic! I am also adding a plank to this to finish it off. I am struggling with the lunge as I have knee issues but I will try the step up or wall sit as alternatives. In saying that, has anyone at MyFitnessPal considered adding these challenges to the ‘add exercise’ part of the app? It is just a suggestion as I streamline my Garmin and MyFitnessPal and a challenge to add extra calories burned would be awesome. Anything is possible with technology right? Loving this! Thank so much!

  80. Avatar Newguy says:

    How do you “log” your reps in the app?

  81. Avatar Abby says:

    How do I log that I did my set today?

  82. Avatar Joe Shimanek Jr says:

    How do I log the exercises on the MFP app? I use UA Record to capture my cardio/resistance exercises regularly but the specific nature of these three moves combined for this challenge, is, well, challenging to figure out!

  83. Avatar Malicoy CZ says:

    I missed day one for medical treatment, is a 31 day log still posible if I start this evening?

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