Choose the track, then the level
Men and women each have five complete 30-day plans. The tracks contain different exercise demonstrations and authored daily sequences. You can inspect the full calendar and every exercise before choosing where to start.
The level names describe the order of the library: Beginner, Easy, Intermediate, Advanced and Expert. They are not a diagnosis, a fitness score or a requirement based on your age.
Use the first day as a preview
Open day one and read the movement names. If several are unfamiliar, follow the exercise links and watch the videos first. Look through later days too: choosing a plan means choosing a whole sequence, not just its opening workout.
Beginner is the most direct place to learn this library's structure. If you already know the movements, compare the short versions at adjacent levels before selecting a longer or more demanding session.
Length and difficulty are separate choices
Short and extended are two versions of the same plan day. Changing length changes the number of movements; changing level changes the authored plan. An extended Beginner day is not the same workout as a short Advanced day.
The printed duration is an estimate based on 30-second work blocks and 15-second rests between movements. The actual time depends on your rest, pauses and transitions.
Keep the calendar flexible
Day numbers preserve the intended order. They do not require you to train on consecutive dates. Use the lighter sessions and your own recovery needs to decide when to return.
You can print the plan overview to keep a paper reference. The website opens every day directly, so you can return to the exact session from a bookmark.
Plan and exercise examples refer to the published Military Calisthenics app content. This guide is educational and is not an individual training assessment.
