Just F•cking
Do Something.
Something is 50 reps.
Do the bodyweight reps in one session or spread them over the day. Both count the same. No gym or programme is required.
Aim 100 · never below 50 · never zero
How it works ↓
How it works
Count your daily bodyweight reps in blocks of 50.
Choose push, pull, lower or core movements you can perform cleanly and without pain.
Holds count too: 30 seconds = 10 reps.
Every 50 includes at least 10 push or pull. One block is the Floor, the minimum for a complete day.
Aim for two blocks: the Standard. Above 100 is optional.
50 is a complete day. Never zero.
Miss a day? Start again tomorrow.
01 / 05 · Blocks of 50
Count your daily bodyweight reps in blocks of 50.
02 / 05 · Movements
Choose push, pull, lower or core movements you can perform cleanly and without pain.
Holds count too: 30 seconds = 10 reps.
03 / 05 · The Floor
Every 50 includes at least 10 push or pull. One block is the Floor, the minimum for a complete day.
04 / 05 · The Standard
Aim for two blocks: the Standard. Above 100 is optional.
05 / 05 · Never Zero
50 is a complete day. Never zero.
Miss a day? Start again tomorrow.
Where the rule came from
I never planned a streak. I just stopped letting myself hit zero.
For ten years I started intense, structured programmes. I kept each one up for weeks, sometimes months, then began putting sessions off and eventually stopped. Since 1 January 2019, I have run every day, however short the run. JFDS applies the same daily minimum to strength work. It is not optimal training. It is the training I actually do.
Miss a day? Start again tomorrow. A broken streak isn't a broken habit.
Start today
Do 50 today.
Your first day: 10 push-ups and 40 squats. Wall push-ups and chair squats count. That is a complete day.
For every set, leave a couple of reps in the tank.
When you're ready to keep count, the app is free.