Welcome to day 31!

Videos of all the movements are listed below today’s instructions

A bonus day just for you! It’s always a good idea to record your progress so we couldn’t let you finish without re-testing yourself could we?

So grab your timer, a pen and paper to record your results so you can compare them to your previous results.
Let the other guys know in the Facebook group how you faired.

Good luck fella

  • Make sure you have a good Warm Up (5 – 10 minutes)
  • 1 minute, max effort Pressup
  • 2 minutes rest
  • 1 min max effort squat
  • 1 minute, max effort Squat
  • 2 minutes rest
  • Max duration Prone Plank (Stop as soon as you feel yourself start to sag)
  • Cool Down (5 minutes)

Well done for seeing this through, you should feel and move better than you did 31 days ago. Really proud of you dude, keep an eye out for other plans BRAWD are offering. This is just the beginning!

Workout Videos

Choose the most appropriate version of each exercise below. If you struggle with the full version, use the scaled version below it until you are comfortable enough to try again.
Remember don’t be a hero, it is more important to perform one “scaled” repetition correctly than to do 20 reps of the more advanced version of the exercise incorrectly.

Always fight for correct form.

Warm Up
Start by performing 5 slow and controlled reps of all the exercises.

Take your time to do a perfect repetition.

Then perform 10-15 repetitions of each exercise.
Move quickly between exercises to warm up your muscles and prepare your body for the workout ahead.

Main Workout


  • As many Reps as possible in 60 Seconds – BE STRICT
  • Pressup
  • Pressup off knees


  • Full Squat with hips below parallel
  • Squat with knees hips parallel to knees
  • Prone Plank

    Cool Down

  • Hold each position for 10-15 seconds on each side.
  • Perform each stretch 3 times
  • Return to the Home Page