DAILY 30 Bodyweight Exercise Routine

The Daily 30 Bodyweight Exercise Routine

The Daily 30 is a revolutionary daily Bodyweight Exercise Routine that teaches you how to move properly, the way our bodies were designed to move; to Build Strength, Prevent Injury, Decrease Pain, and Improve Mobility. It is also the perfect full-body at home bodyweight workout to help you get strong, lean, and fit! Take the Daily 30 Challenge and feel the difference in less than 30 days, guaranteed!

Get our FREE Daily 30 Bodyweight Strength Training Program >>


The Daily 30 Bodyweight Exercise Routine

Table Of Contents


What is the Daily 30?

The Daily 30 is a basic daily Bodyweight Exercise Routine designed to teach anyone proper movement patterns and how to move properly for strength; the way our bodies were designed to move. And by perfecting your bodyweight movements you are reinforcing proper lifting technique while improving mobilityThis is all crucial to relieve pain and prevent injury in everything that you do!

The Daily 30 is also a simple, fast and effective Bodyweight Workout Routine that combines only the most effective Bodyweight Strength Training Exercises into an easy-to-follow Full Body Workout! 

Get the Daily 30 Bodyweight Strength Training Program >>

This Revolutionary Bodyweight Workout is modifiable to fit any fitness level from absolute beginner to advanced Strength Warrior! You can use it as a workout at home or a bodyweight warm-up in the gym! Either way, your strength will go up and your body will thank you! 

Just by doing this simple bodyweight exercise routine, it will improve your strength and how you feel every day for the rest of your life, guaranteed!

Take the Daily 30 Challenge!

The Daily 30 Bodyweight Exercise Routine

One round of the Daily 30 Bodyweight Exercise Routine consists of the following 3 exercises performed for 10 repetitions each.

Original Version:

  1. Paleo Squat X 10 Reps
  2. Push-Up X 10 Reps
  3. Prone Cobra X 10 Reps

*Add any other Bodyweight Exercises you want to include in your daily routine. However, never skip over or vary from these 3 base movements.

Modified Version:

  1. Assisted Paleo Squat X 10 Reps
  2. Decline Push-Ups X 10 Reps
  3. Standing Prone Cobra X 10 Reps

The modified Daily 30 is for those that are injured or unable to perform the original version due to other limitations. 


Who is the Daily 30 Bodyweight Exercise Routine for?

  • Athletes, Powerlifters, and Weight Lifters can, and should, use it as part of their dynamic warm-up before every workout. This will reinforce proper lifting technique and body movements while preparing their body’s for the intense training ahead.
  • Children can utilize it as a way to develop their body’s strength and proper movement patterns from a young age.
  • Teens can use it to help maintain their strength and mobility as their bodies grow.
  • Adults can use it to stay active throughout the day while on break at work to increase body function. Or as an hourly active stretching routine to rejuvenate between long sitting sessions.
  • Seniors can use it as their daily activity to feel better, decrease pain and get in some beneficial exercise.
  • Anyone and Everyone! Anyone can use it as a way to workout at home, or while on the road traveling. And everyone can benefit from improving their functional movement patterns, increased neuromuscular proprioception, general strength and all the other benefits this daily bodyweight exercise routine provides.

Get the FREE Daily 30 Bodyweight Strength Training Guide today! >>

You Can Do It!

If my 85-year-old friend (with a pacemaker and knee replacement) and my 2-year-old nephew can do it, so can you!

Whether you are a Powerlifter (like me), a child in PE class, a stay at home parent, a desk-bound employee, or are just too busy to maintain a regular workout schedule, this is for YOU!

Everyone needs to move more, and learn how to move correctly!

Do this daily bodyweight exercise routine at home with the whole family, in the office, or even while traveling! It is always the perfect time and place, to get fit and learn how to move properly for strength!

Teaching the Daily 30 Bodyweight Exercise Routine


The Purpose of the Daily 30 Bodyweight Exercise Routine

The Daily 30 was made with the purpose of helping people stick to their strength, health and fitness goals by developing the self-discipline they need to succeed.

As we know, the hardest part of any diet or health and fitness plan is sticking to it. So, we developed the Daily 30 as a simple and easy way to keep you dedicated to your goals through the self-discipline it takes to do it each and every day.

There will be many days that you don’t “feel like” doing the Daily 30. The same as you don’t always “feel like” sticking to your diet. Or doing everything else that is needed for you to be successful in life.

However, by doing the Daily 30 each and every day, no matter how you feel, you will remind yourself to always stay focused on your goals and take steps towards them every day.

Just by doing one simple act every day, you can start to change your world. Because every small act done towards a specific goal will lead you to success.

So take action and start changing your world every day, no matter how you feel. Stay focused, maintain self-discipline, and Change Your World!

Stick to your fitness goals with the: FREE Daily 30 Bodyweight Strength Training Guide >>


Benefits of the Daily 30 Bodyweight Exercise Routine

“This simple program is a life changer! I can’t thank you enough!”

— George, Daily 30 User

Read more reviews!

The Daily 30 has helped thousands of men, women, children, and teens just like you:

  • Get Stronger
  • Lose Body Fat
  • Improve Mobility
  • Recover Faster
  • Increase Muscular Fitness
  • Decrease Muscle and Joint Pain—Naturally
  • and so much more!

The Daily 30 will improve how you feel and perform every day for the rest of your life, guaranteed!

Injury Prevention

The main physical benefit of doing the Daily 30, properly on a regular basis, is increased neuromuscular proprioception. This is also known as the “mind-muscle” connection.

This increased neuromuscular Proprioception teaches your body proper movement patterns by stimulating the correct muscles while going through normal and compromised ranges of motion. Essentially, it teaches your body to react properly to stress placed on it. So you will get into proper position without even thinking about it. This is crucial for preventing injury and lifting big weights.

By gaining this increased muscle activation your body will better be able to protect itself from injury caused by both improper repetitive motion and quick reflexive action.

Other known benefits of the Daily 30 Bodyweight Exercise Routine are:

  • Increased Mobility
  • Spinal Decompression
  • Joint Stabilization
  • Increased Body Control
  • Improved Gastrointestinal Health
  • Improved Blood Flow Circulation
  • Base Level Muscular Strength
  • Joint Health
  • Improved Posture and
  • Builds Core Stabilization

We encourage you to put these claims to the test by doing our 30 Day Fitness Challenge!

“The Daily 30 has honestly Changed My World, and continues to do so, each and every day!”

Read our Success Stories!


Learn How To Move Properly with the Daily 30 Bodyweight Exercise Routine

The Daily 30 bodyweight exercise routine makes fitness easy! Fitness is a lifestyle and needs to be supported by a Strong Foundation of Movement. That is why the Daily 30 is based on proper Movement-Based Exercise and keeps it simple, using only the 3 Best Bodyweight Exercises Anyone Can Do At Home


When To Do The Daily 30 Bodyweight Exercise Routine

Weight Training Workout Warm-Up

The best time to do the Daily 30 Bodyweight Exercise Routine is as part of your Dynamic Warm-Up routine before any workout.

No matter what you do for a workout, you should incorporate a Proper Warm-Up routine of some kind to gain the most benefit from your training session.

The Daily 30 should be included because it helps take your body through full ranges of motion, strengthening proper movement patterns, while improving mobility, muscular function, and increasing your muscular temperature.

This will allow you to perform better and prevent injury during your workout.

We recommend you do the Daily 30 Bodyweight Exercise Routine 1-5 times before every workout as part of your bodyweight warm-up.

Also, be ensure to include other training specific warm-up exercises as needed.

Learn more about How To Warm-Up Properly for Strength Training! >>

Morning Workout Routine

Immediately upon waking, while your body is still preparing for action, is not the best time for exercise. However, about an hour after waking up is a great time for you to do your Daily 30 Bodyweight Exercise Routine!

At this time your body has had enough time to prepare for your daily activity and you are ready for action.

By starting your day off with the Daily 30 Bodyweight Workout, you re-enforce strong movement patterns that will help you move properly throughout the rest of the day. For example, every time you go to sit down, or move your arms, or are just standing up, your body will remember to be in a better position so that you have less pain throughout the day.

Plus, the Daily 30 makes for a great Morning Home Bodyweight Workout Routine for you to get strong, lean, and fit—fast!

We recommend you do the Daily 30 Bodyweight Exercise Routine 1-3 times every morning, at least an hour after waking.

All Day Every Day

Anywhere, anytime!

The main purpose of the Daily 30 Bodyweight Exercise Routine, along with all the physical benefits, is that it teaches consistency. It teaches you to always be focused on improving yourself and working towards your goals. Whether that be to get stronger, be healthy, or anything you desire.

So, use the Daily 30 every day as a reminder to always push for progress in life. No matter how late is. How tired you are or how much you do not want too. ALWAYS DO YOUR DAILY 30!

No one is going to change your world for you. YOU have to be the change. And it starts with doing things that will benefit you. Whether you feel like doing them or not.

Now go change your world! 


The Daily 30 Bodyweight Workout

push up proper form

Doing the Daily 30 Bodyweight Exercise Routine only a few times randomly throughout the day will not make you very fit, trim, or build a ton of muscle. You need to put in more if you want more out of it.

So, here are two great bodyweight workout options for the Daily 30.


Bodyweight Workout Option #1

To use the Daily 30 as a fitness routine you have to do it quickly, numerous times, and treat it as a full-body circuit training workout

  1. Start by setting a timer for 10, 15, 20 or 30 minutes.
  2. Then, see how many rounds of the Daily 30 you can complete within that time frame.

This turns our simple Bodyweight Exercise Routine into a real butt-kicking workout pretty quick! And you will feel the effects afterward!

Also, by doing this, strength may be a limiting factor. So you can do the easier modified version of some exercises if needed. 


Bodyweight Workout Option #2

Another option for your full-body bodyweight workout circuit is to do each exercise for a certain amount of time. Then keep switching between each exercise until the time is up, or you’ve completed a pre-set amount of rounds.

For example:

  1. Do each exercise continuously for 30-60 seconds.
  2. Then switch to the next exercise(s) and so on.
  3. Repeat for any number of rounds. Beginners should try 3-5 rounds at first.

Just remember to push yourself and only rest when needed. Good Luck!

Note: Do not pause your reps when going for time. Just move as fast as you can while maintaining proper form!

Add More Bodyweight Exercises

It is not necessary, but you can also add on any other bodyweight exercises to your bodyweight workout routine for even greater benefits!


Start your Strength Journey today! And join the thousands of people The Daily 30 Bodyweight Exercise Routine has already helped!

These are the first step on the road to a stronger, healthier, happier you!

No-Gym Workout Methods to Get in Peak Shape

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