Push-ups
Form cueHands just outside shoulders. Keep your body in one strong line and lower with control.
Start here
Use a wall, counter, or your knees. Choose the version that keeps your shape clean.
The deal
Hard doesn’t have to mean hostile.
PAIN30 is a promise you make to yourself: show up for one month. You don’t need to be “in shape” before you begin. You don’t need a perfect schedule. You only need enough room to move—and the willingness to come back tomorrow.
See how the month builds →Your whole toolbox
The three moves.
Jumping jacks
Form cueLand softly, keep a gentle bend in your knees, and find a steady breathing rhythm.
Start here
Step one foot out at a time while your arms travel overhead. Low impact still counts.
Squats
Form cueSit your hips down and back, keep your chest proud, and let your knees track over your toes.
Start here
Squat to a chair. Tap the seat, then stand tall. Use a countertop for balance if needed.
Why three moves is all you need.
Doing push-ups, squats, and jumping jacks is “all you need” because it hits the basics of getting in shape — strength, conditioning, and heart-rate work — with zero extras required.
What the three cover
- 01
Push-ups build upper-body strength and improve overall body control: they work mainly your chest, shoulders, and triceps, while also engaging your core and back to keep your body stable.
- 02
Squats train your legs and glutes while boosting strength and stability.
- 03
Jumping jacks get your heart rate up for cardio and calorie burn.
- 04
Together, they create a complete routine that helps you get stronger and fitter without needing a complicated program.
Why it works in real life
- 01
Inexpensive: No equipment is needed for the standard versions, so you don’t have to buy weights, machines, or subscriptions. A workout plan using bodyweight means your “cost” is basically your time, not your wallet.
- 02
No gym membership needed: You can skip the gym entirely because every exercise can be done with your own bodyweight. You won’t waste time traveling, waiting for equipment, or paying monthly fees.
- 03
Can be done anywhere: You can do it at home, in a park, in a hotel room, or even in a small space. No specialized area is required — just enough room for safe movement.
- 04
Can be done anytime: Short workouts make it easy to fit into your schedule (morning, lunch break, or evening). You can scale the intensity — faster/slower, more/less reps — to match your fitness level that day.
Featured challenge
The Elevator.
The Elevator — challenge: see how high you can take the elevator.
Level 1 — Push-ups only:
Do 1 push-up, stand up. Then 2 push-ups. Repeat the cycle, adding 1 rep each round until you reach 10. Total: 55 push-ups (1+2+...+10).
Level 2 — Push-ups + Jumping Jacks:
Round 1: 1 push-up + 1 jumping jack. Round 2: 2 push-ups + 2 jumping jacks. Keep climbing until you hit 10 of each. Total: 55 push-ups + 55 jumping jacks.
Level 3 — Push-ups + Jumping Jacks + Squats:
Round 1: 1 push-up, 1 jumping jack, 1 squat. Round 2: 2 of each. Climb until you hit 10 of each. Total: 55 reps of each = 165 total reps.
Round tracker
Level 1 climb
0 / 10 roundsTap each round as you finish it. Your checks reset when this page closes.
Extreme Pain Mode
Extreme pain mode is taking the elevator up to the 50th floor. Push ups, jumping jacks and squats.
Tap a day. See the work.
Your 30-day runway.
Four phases, one simple progression. The calendar builds gradually, gives you two active-recovery days, and ends with The Test. Quality reps beat rushed reps every time.
1–7 Foundation8–15 Build16–23 Intensity24–30 Peak
My story
Why I started this program.
I have a deep passion for fitness. It’s my therapy and my place of peace.
But I’m 52 now and work a full-time job. I don’t have time to go to the gym after work, and I don’t have room for the expensive monthly membership fees gyms charge.
A simple full-body workout is all I need to maintain the hard work I’ve put in over the years. So I broke it down to the three major movements necessary to stay in shape and work the whole body.
That’s why PAIN30 exists.
Your starting line
Your before picture is the one you take today.
Take the picture. Start the work.
Take one clear Day 1 photo today. No perfect lighting, no posing, no waiting until you feel ready. It’s not for comparison with somebody else—it’s a marker of the day you chose to begin.
Day 1 · Foundation
Your first workout
- Push-ups2 × 8
- Jumping jacks2 × 25
- Squats2 × 12
Your 30 days
Mark each day you finish
Your checks stay only while this page is open. Screenshot your progress before you leave.
Fuel the work
Eat clean. Keep it simple.
- Build around protein.
Include a practical protein source at each meal. - Choose foods you recognize.
Favor minimally processed staples most of the time. - Drink water first.
Start the day hydrated and keep a bottle close. - Get color on the plate.
Add fruit or vegetables to every meal. - Stay consistent, not perfect.
One off-plan meal doesn’t erase the work.
Grocery list
- Eggs, chicken, tuna, beans
- Oats, brown rice, potatoes
- Leafy greens, peppers, broccoli
- Bananas, berries, apples
- Greek yogurt, nuts, olive oil
- Water and unsweetened tea
A sample day
BreakfastOats, berries, eggs
LunchChicken, brown rice, greens
SnackGreek yogurt and banana
DinnerFish or beans, potatoes, vegetables
AnytimeWater; more when you sweat
Wear the work
PAIN30 gear.
Heavyweight black tee
PUSH. ADAPT. IMPROVE. NEVER QUIT.
Black training hoodie
PUSH. ADAPT. IMPROVE.
The full lineup
Tee · sleeveless hoodie · hoodie · joggers · cap · gloves
Women’s line
Sports bra · shorts · leggings
Get the drop before everyone else.
Email signup is ready to connect when the owner provides the mailing-list destination.
A little grit. A little personality.
You’re not doing this alone.
Show up messy. Take the modified rep. Cheer for somebody on day 3 while you’re on day 23. PAIN30 gets stronger when the people in it feel seen.
PAIN30 community members showing the gear during a training session.