The 31-Day Willpower Workout

For steady progress without burnout. Builds gradually, mixing strength, mobility, and stamina.

✅ Daily sessions (20-30 mins max – no marathons here)
✅ No gym gear needed (chairs, milk jugs, and walls are your mates)
✅ Man Shake after (recovery = results)

• 5x Chair Squats
• 5x Wall Push-Ups
• 1x 30-sec Knee Plank (rest if needed)
• 5-min stroll (even if it’s to the letterbox)

• 12x Step-Ups (per leg)
• 12x Deadlifts
• 5-min walk (pick up the pace slightly)
   

• 25x Arm Circles
• 2x 45-sec Plank
• 10x Shoulder Rolls

Struggling? Repeat a day – no shame. ✅
Too easy? Add 5 reps to each move. ✅
Man Shake = Mandatory (recovery fuel). ✅

Print this, stick it on the fridge, and turn ‘May’ into ‘Will’.