Welcome to the 30-Day Body Recomp Challenge - your blueprint to sculpting a stronger, leaner, more powerful version of yourself using nothing but your own bodyweight. No gym memberships. No fancy equipment. No barriers. Just you, your determination, and three of the most powerful moves ever created: push-ups, squats, and burpees.

This challenge is designed to push your limits, burn stubborn fat, and build solid, functional muscle. Over the next 30 days, you’ll move through carefully structured workouts that combine strength, endurance, power, and stability. Each day brings a new focus, a fresh opportunity to challenge yourself, and a small victory to claim.

You'll train your entire body, sculpting your chest, arms, legs, glutes, and core while igniting your metabolism and building real stamina. Some days will make you feel unstoppable. Other days will test you. And that's the point - because growth happens at the edge of your comfort zone.

You’ll start slow and controlled, mastering perfect form and building strength from the ground up. Then, you’ll crank up the intensity with heart-pounding HIIT sessions, test your endurance with high-rep volume days, and forge a rock-solid core with stability work. Power and explosiveness days will turn you into a machine, and full-body challenge circuits will leave you breathless but proud. Strategic recovery days are built in so you can rebuild stronger, faster, and hungrier for more.

In 30 days, you won't just see a difference - you'll feel it in your strength, your energy, your confidence. The best part? You'll realize you never needed anything fancy to start transforming your body. You just needed to begin.

This is your time.
This is your comeback.
This is your body, your terms.

Let's get it.

Additional Instructions

EMOM stands for “Every Minute on the Minute.” That means you’ll perform a short set of exercises at the start of each minute, then rest for the remainder of the minute before starting again. For example, if a round takes you 40 seconds to complete, you get 20 seconds to breathe before the next minute begins.

Can’t do a full push-up yet? No problem - knee push-ups or wall push-ups are not only allowed, they are part of the journey. 

Can’t do a full burpee or jump?
You're not alone, and you're not out of the game. Burpees are easily scalable:

• Instead of jumping up at the end, rise onto your toes and reach high.
• Instead of jumping back into a plank, step back one leg at a time.
• Can’t hit the floor? Use a bench or wall to modify the range.
• If the movement still feels too intense, substitute marching in place + a squat to mimic the same motion with less impact.