| Day | Excersises done | Weekly excersises | Feeling | Level of intensity |
|---|---|---|---|---|
| Starting point: April 19th, 2026 | 10 pushups, 1 pullup, | Arms: Pushups, pullups, dips | Great! Starting something new is always exciting, but it is necessary to remain disciplined | Easy |
| 2 | 10 pushups, 1 pullup | Arms: Pushups, pullups, dips | Staying strong on the second day, currently the excersises aren't difficult however they will get harder progressively | Easy |
| 3 | 20 pushups, 2 pullups | Arms: Pushups, pullups, dips | Today’s workout was more challenging, and I could definitely feel the increase in intensity. My arms felt heavy afterward, but I was proud that I pushed through it. | Medium |
| 4 | 20 pushups, 2 pullups | Arms: Pushups, pullups, dips | The exercises started to feel tougher, especially near the end of the workout. I felt more mentally disciplined today because I kept going even when I got tired. | Medium |
| 5 | 20 pushups, 2 pullups | Arms: Pushups, pullups, dips | Today’s arm workout pushed me more than the other days this week. My muscles were really sore afterward, but I could tell my endurance was improving. | Medium |
| 6 | 35 pushups, 3 pullups | Arms: Pushups, pullups, dips | This was the hardest workout so far, and my arms felt exhausted by the end. Even though it was difficult, I felt satisfied knowing I completed it without giving up. | Hard |
| 7 | 35 pushups, 3 pullups | Arms: Pushups, pullups, dips | Today’s workout was intense, and my arms were extremely sore from the whole week. I still finished strong, and it made me feel more confident about continuing the project. | Hard |
| 8 | 1 min plank, 10 pushups, 15 russian twists | Core: Pushups, plank, russian twists | Starting core week felt different because the exercises targeted muscles I do not usually focus on. My abs felt tired afterward, but the workout was still manageable. | Easy |
| 9 | 1 min plank, 10 pushups, 15 russian twists | Core: Pushups, plank, russian twists | The workout was easier to handle today because my body was adjusting to the new exercises. I felt more focused and motivated to improve my core strength. | Easy |
| 10 | 2 min plank, 15 pushups, 25 russian twists | Core: Pushups, plank, russian twists | Today’s core workout became more intense, and I definitely felt the burn in my stomach muscles. Even though it was harder, I liked feeling myself get stronger. | Medium |
| 11 | 2 min plank, 15 pushups, 25 russian twists | Core: Pushups, plank, russian twists | The exercises were tiring, especially during longer sets and planks. I felt proud that I stayed disciplined and completed everything without stopping early. | Medium |
| 12 | 2 min plank, 15 pushups, 25 russian twists | Core: Pushups, plank, russian twists | Today’s workout challenged both my strength and endurance. My core felt sore afterward, but I noticed I could handle more than I could at the start of the week. | Medium |
| 13 | 3 min plank, 20 pushups, 30 russian twists | Core: Pushups, plank, russian twists | This was one of the toughest core workouts so far, and I had to push myself mentally to finish. I felt exhausted afterward, but also really accomplished. | Hard |
| 14 | 3 min plank, 20 pushups, 30 russian twists | Core: Pushups, plank, russian twists | Today’s workout was extremely intense, and my muscles felt completely worn out by the end. Even though I was tired, I felt proud for staying committed for two full weeks. | Hard |
| 15 | 10 Burpees, 20 dips | Chest: Dips and Burpees | Chest week started today, and the exercises felt easier compared to the harder core workouts. My chest and arms felt slightly sore afterward, but overall I felt strong. | Easy |
| 16 | 10 Burpees, 20 dips | Chest: Dips and Burpees | Today’s workout was manageable, and I noticed I had better endurance than when I started the project. I felt more confident in my ability to stay consistent every day. | Easy |
| 17 | 15 Burpees, 30 dips | Chest: Dips and Burpees | The chest exercises became more difficult today, especially during higher repetitions. I felt tired afterward, but I was happy to see myself improving. | Medium |
| 18 | 15 Burpees, 30 dips | Chest: Dips and Burpees | Today’s workout tested my endurance more than earlier this week. Even though my muscles were sore, I felt mentally stronger for continuing through the challenge. | Medium |
| 19 | 15 Burpees, 30 dips | Chest: Dips and Burpees | The workout was intense today, and I could feel the strain in my chest and shoulders. I felt exhausted afterward, but proud that I completed everything. | Medium |
| 20 | 30 Burpees, 45 dips | Chest: Dips and Burpees | This was one of the hardest chest workouts yet, and it took a lot of focus to finish. Even though my muscles felt weak afterward, I was glad I pushed myself. | Hard |
| 21 | 30 Burpees, 45 dips | Chest: Dips and Burpees | Today’s workout was extremely challenging, and my whole upper body felt tired by the end. Finishing three weeks of the project made me feel more disciplined and determined. | Hard |
| 22 | 0.25 mile run, 10 lunges | Legs: Running and Lunges | Starting leg week felt difficult because leg exercises use so much energy. My legs felt shaky afterward, but I was motivated to finish the final week strong. | Easy |
| 23 | 0.25 mile run, 10 lunges | Legs: Running and Lunges | Today’s workout was still manageable, although my legs were sore from yesterday. I felt more mentally prepared for the harder workouts coming later in the week. | Easy |
| 24 | 0.5 mile run, 15 lunges | Legs: Running and Lunges | The exercises became much tougher today, especially with the increased intensity. My legs felt heavy afterward, but I felt proud for pushing through the discomfort. | Medium |
| 25 | 0.5 mile run, 15 lunges | Legs: Running and Lunges | Today’s workout was tiring, and I could really feel the challenge in my endurance. Even though my legs were sore, I noticed I was recovering faster than before. | Medium |
| 26 | 0.5 mile run, 15 lunges | Legs: Running and Lunges | The leg workout today was one of the most difficult of the project so far. I felt exhausted afterward, but I was proud of how much stronger I had become. | Medium |
| 27 | 1 mile run, 25 lunges | Legs: Running and Lunges | Today’s workout pushed me to my limit physically and mentally. Even though I wanted to stop at times, I felt accomplished for finishing the entire workout. | Hard |
| 28 | 1 mile run, 25 lunges | Legs: Running and Lunges | This was one of the hardest days of the project, and my legs felt completely drained afterward. I was proud that I stayed committed despite how challenging it became. | Hard |
| 29 | 1 mile run, 25 lunges | Legs: Running and Lunges | Today I could really see how much progress I made over the month. Even though I was tired, I felt stronger, healthier, and more confident than when I started. | Hard |
| The End: May 19th, 2026 | 1 mile run, 25 lunges | Legs: Running and Lunges | Overall, this journey has been incredible. I have made incredible progress over the 30 days and I feel stronger, and smarter. This is definetly a project that I will pursue for a long time. | Hard |
May 19th, 2026 was the final day of my project, and finishing it felt more meaningful than I expected. At the beginning, I thought this challenge would only test my physical strength, but over time I realized it was really about discipline, consistency, and learning how to push through difficult moments even when I did not feel motivated.
There were days when I felt sore, tired, stressed, or unmotivated, but continuing anyway taught me that progress does not come from feeling perfect every day. I learned that small actions repeated consistently can create real change over time. Looking back, I feel stronger physically, but I also feel more confident in my ability to commit to something challenging and follow through with it.
This project helped me understand how exercise connects to mental health, self-discipline, and overall well-being in society. Many people struggle to stay active because of stress, schedules, technology, or lack of motivation, and now I understand how difficult, but important, it is to build healthy habits. Even though the project is over, I want to continue exercising regularly because I now see it as more than just working out; it is a way to improve both my physical and mental health.
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