A home strength program for people with a living room and a full calendar. Thirty workouts on one page, each 20 to 35 minutes, coached on video. Do the day, tick the square, close the laptop.
One a day. A mat is enough; dumbbells are a bonus.
01 — The program
Four weeks that build and two days that prove it. Strength, short intervals, mobility and real recovery, each in its own square, each with a follow-along video and an on-screen timer. Miss a day and nothing breaks: the next empty square waits for you.
Week 2 · BuildFollow-along video
09/30
KDKirra: “Stop each set with two good reps left. Form first, then load.”
8 of 30 ticked
02 — Sample day
This is a real day from the program, written out in full. Six moves, forty seconds on and twenty off, three times through. Scroll and the timer runs with you, or press start and do it now on the rug.
Goblet squat
Round 1 of 3 · Move 1 of 6
40 s work · 20 s rest
Hold one dumbbell at your chest, or a full water bottle. Sit down between your heels with your chest tall, then push the floor away and stand.
40 s work · 20 s rest
Hands on the edge of the couch, body in one straight line from heels to head. Lower your chest to the cushion and press back.
40 s work · 20 s rest
Step back and lower the back knee toward the mat while the front heel stays heavy. Alternate legs every rep.
40 s work · 20 s rest
Hinge at the hips with a flat back and pull the dumbbells, or a backpack of books, up to your ribs. Lower slowly.
40 s work · 20 s rest
On your back, feet close to your hips. Drive through your heels and lift until knees, hips and shoulders line up. Squeeze, then lower.
40 s work · 20 s rest
From a high plank, tap each shoulder without letting your hips rock. Slow beats fast every time.
Rounds two and three are the same six moves. Write down the weight you used today: Day 18 asks you to beat it.
03 — What you need
Measure it with your body: lie down and reach overhead. If you don't touch furniture, you're set. Everything else is optional, and we don't sell any of it.
Or a folded blanket on carpet. On floorboards, 6 mm or thicker saves your knees.
Enough to lie down with your arms overhead and step back into a lunge.
For incline push-ups, step-ups and the easier squat. Nothing with wheels.
Day 17 will explain why.
4 to 8 kg each. In weeks one and two, a backpack of books does the job.
For rows and pull-aparts on the upper-body days.
Live above someone? Every jump in the program has a no-jump swap marked Q in the videos. Quiet mode is the same work with softer feet.
04 — Coaches
They wrote the program, filmed it in a Newtown terrace with the couch pushed back, and they watch the form-check videos you send.
Head coach · Program design
“If you can get down to the floor and back up, you can start Day 01.”
Strength & intervals
“Forty seconds is short enough to be brave for.”
Mobility & recovery
“Recovery days are on the grid because they're part of the work.”
05 — Results
On Day 01 you test four things. On Day 30 you test them again. Here's what that can look like for someone who ticks every square. Your numbers will be your own: they depend on where you start, how you sleep and eat, and how many squares you tick.
Illustrative example · not a guarantee
Benchmark · Day 01 vs Day 30Change
+8reps
+10reps
+37seconds
−8seconds
Illustrative member stories
I did it between school drop-off and my first meeting. Twenty-four minutes, then a shower.
Hayley, 34 · Parramatta · 30 of 30
My downstairs neighbour never heard a thing. Quiet mode, every single day.
Raj, 41 · Marrickville · 27 of 30
I missed four days in week three. The grid just waited for me to come back.
Soraya, 56 · Cronulla · 30 of 30, in 38 days
06 — Pricing
No subscription and no app to cancel. Prices are in Australian dollars and include GST.
Day 01Try it
A$0
Free · no card
The benchmark test and one full workout, so you know if this is for you.
The ProgramSelf-led
A$79
Once · yours to keep
All thirty days on video, with the timer on screen and a coach talking you through every set.
Program + CoachWith a person
A$189
Once · for your 30 days
Everything in the Program, plus a coach who watches your form and checks in.
Seven-day refund. Do the first week. If it isn't for you, reply to any of our emails and we'll refund every cent. No form, no questions about why.
Ten or more at work? We run team grids with a shared board of ticks, not kilos. Write to [email protected].
07 — Questions
Talk to your GP before starting any new exercise program, especially if you have a heart or blood-pressure condition, are pregnant or recently gave birth, or are coming back from injury or surgery. 30 Strong is general fitness coaching, not medical or physiotherapy advice. Stop and get help if you feel chest pain, dizziness or sharp joint pain.
Day 01 is a test of where you are, not a test you can fail. Every move has an easier version, and week one is mostly learning the six movement patterns the rest of the program uses. If you can get down to the floor and back up, you can start.
No. Every strength day works with bodyweight, a backpack or water bottles. Dumbbells make weeks three and four harder in a good way, so if you buy one thing, buy a pair of 4–8 kg.
Do the next empty square when you can. The grid doesn't reset and it doesn't count calendar days. Plenty of people finish in five or six weeks, and that still counts.
Turn on quiet mode. Every jump has a no-jump swap marked Q in the videos, so you get the same work with soft feet.
Lots of people do, and the swaps help. But we can't assess an injury through a screen. Ask your doctor or physio first and take the program to them. Coach-plan members can share those notes with us and we'll adjust the moves to fit.
Before Day 01 you book a 20-minute video call. After that, film any set on your phone, upload it inside the program, and a coach replies with written notes, usually the same day. Chat replies come within one working day, Sydney time.
No. You pay once and keep the videos, the grid and any updates. When you finish you can buy the next thirty days at a returning-member price, or simply start the grid again.
We don't write programs for pregnancy. Please follow your doctor's or midwife's advice, and talk to them before using any part of this one.
08 — Start
Get the benchmark test and a full workout by email, free. Do them this week, and buy the other twenty-eight only if you liked it.