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30-Day Mission

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Week 1

Day 1 — Strength Foundation
35 min
Day 2 — Cardio Intervals
30 min
Day 3 — Core and Stability
35 min
Day 4 — Active Recovery
30 min
Day 5 — Military Circuit
35 min
Day 6 — Endurance Run/Walk
40 min
Day 7 — Rest Day
—

Week 2

Day 8 — Full-Body Strength
40 min
Day 9 — Tempo Run
35 min
Day 10 — Combat Circuit
40 min
Day 11 — Recovery Walk
35 min
Day 12 — Lower Body and Core
40 min
Day 13 — Sprint Intervals
30 min
Day 14 — Rest Day
—

Week 3

Day 15 — Full-Body Circuit
40 min
Day 16 — Run and Recover
40 min
Day 17 — Ranger Circuit
40 min
Day 18 — Recovery
40 min
Day 19 — Strength Day
45 min
Day 20 — Long Cardio
45 min
Day 21 — Rest Day
—

Week 4

Day 22 — Heavy Circuit
45 min
Day 23 — Hill or Speed Run
40 min
Day 24 — Boot Camp
45 min
Day 25 — Recovery Walk
45 min
Day 26 — Strength Challenge
50 min
Day 27 — Sprint Cardio
30 min
Day 28 — Final Circuit
50 min