30-Day Baseline Protocol

This isn't a transformation program. You won't get abs in 30 days. You'll get something more valuable: evidence that you can show up consistently.

Rules

Every day for 30 days. No rest days. At this level, your body doesn't need recovery from 20 push-ups.
Morning, before work/email/phone. The order matters. You do this first or you won't do it.
No gym required. Bedroom floor works. Hotel room works. Park works.
Takes 15-20 minutes. You have 15 minutes. Don't pretend you don't.

The Progression

Week	Push-ups	Squats	Plank	Walk
1	20	30	30 seconds	15 min
2	30	40	45 seconds	20 min
3	40	50	60 seconds	25 min
4	50	60	90 seconds	30 min

Modifications

Can't do a push-up? Knees. Can't hold a plank for 30 seconds? Do 10 seconds, rest, repeat until you hit the total. Can't do 30 squats? Do 15 and add one per day.

These numbers are targets. Hitting 70% is fine. Showing up is non-negotiable.

Track It

Simple. Checkbox. That's it.

Day	Done?
1
2
3
...
30

Don't overcomplicate the tracking. Don't build a spreadsheet. Don't download an app. Pen and paper or a notes file. Check the box. Move on.

After 30 Days

You have evidence. Thirty days of proof that when the alarm goes off, you move.

Then decide: join a gym, start a real program, or just keep going and add reps. The decision is easier when you've already proven you'll show up.

The Only Rule That Matters

If you miss a day, don't restart. Don't "begin again on Monday." Just do it the next day.

A broken streak is not a reason to quit. It's a data point. One missed day in 30 means you showed up 97% of the time. That's better than most people's entire year.

The point was never the push-ups. It was proving that when the alarm goes off, you move. That skill transfers to everything.