POWER OF 30: The 30-Day Program

Day 1 to Day 30: thirty 30-minute sessions with Coach Marla Guloien. Go at your own pace; five a week, with weekends for rest, walks, yoga or breathwork, is the rhythm we recommend. Every day has a clear focus: lower body, upper push, full body, lower body and core, or upper pull. Each session has short follow-along videos, form cues, and a bodyweight finisher. Days 1–10 are beginner, Days 11–20 intermediate, and Days 21–30 advanced. Every five days you unlock two Habit Transformation guides, so nutrition, sleep, hydration and stress move forward with your training. Log every session in your Progress Diary to keep your streak.