proofdays
Join the beta CHALLENGE PLANS
Pick a little thing. Keep it for a month.
Plans that start small enough to keep, with the form tips and rest days that get you to the last day. Track any of them in ProofDays and finish with before-and-after proof.
- 30-day squat challengeA realistic 30-day squat challenge for beginners: a week-by-week plan, form tips, and how to track every day and keep before-and-after proof with ProofDays.
- 100 push-ups a dayHow to build up to 100 push-ups a day without burning out: a 30-day plan from knee push-ups to full sets, form tips, and a tracker that keeps your proof.
- 30-day plank challengeA 30-day plank challenge that fits in a few minutes a day: a plan from 1 to 3 minutes a day, form cues, and a timer-friendly daily tracker.
- Daily walk challengeStart a daily walk challenge: 30 minutes a day for 30 days (or less to begin), ideas to keep it interesting, and a simple tracker with a streak you can see.
- 365-day challengeThinking about a 365-day challenge? How to choose a habit small enough to last a year, plan rest days, survive missed days, and keep a year of proof.
- 75 Hard alternativeLooking for a 75 Hard alternative? ProofDays lets you pick your own challenge, length and rest days, keeps a missed day from resetting you, and gives you before-and-after proof.