Welcome to
DEF RESET HQ
DEF Reset HQ puts everything you need at your fingertips: workouts, exclusive content, habit tracking, and calendar to execute the mission—everything you need to stay consistent and win the day.
Day 1 Workout
1 min per exercise. 1 min rest between rounds. 4 rounds
1. Jumping Jacks
2. Push Ups
3. Squats
4. Situps
5. Burpees
Day 2 Workout
Wooden Leg
3 Minutes, 2 Minutes, 1 Minute, of:
- Jump Squats
- Lunges
- Jumping Jacks
Day 3 Workout
Gut Check
2 Minutes of each:
- Sit Up
- Plank Shoulder Taps
- V-Ups
- Crunches
- Leg Levers
- Rocky Sit Ups
- Hollow Hold
- Flutter Kicks
- Russian Twists
- Gut Busters
Day 4 Workout
Step Up
30 Minutes of Step Ups
Get It.
Weekly Challenges
A new challenge every week. Complete the challenge for a change to win prizes.
Weekly Livestreams with Jocko
Daily Workouts
31 brutally simple, high-impact workouts programmed by Jocko himself, straight from his notepad.
Week 2
Days 5-11
Coming Jan 5
Week 3
Days 12-18
Coming Jan 12
Week 4
Days 19-31
Coming Jan 19
Week 2
Days 5-11
Coming Jan 5
Week 3
Days 12-18
Coming Jan 12
Week 4
Days 19-31
Coming Jan 19
The Essential DEF Habits
Throughout the Reset, consider each habit, identify a specific and achievable goal per category, and track your progress.
Up Before the ENemy
Commit to your wake-up time. Win the first battle of the day.
Get After It
45 minutes of intentional physical activity. Every single day.
Prioritize & Execute
Identify the top 3 things you need to get done today and execute.
Hydrate or Die
Set and hit your daily hydration goal.
Clean Fuel
Follow your clean nutrition protocol. No sugar. No junk. No excuses.
No Sugarcoated Lies
No blatant sugar (cookies, candy, cake, ice cream, donuts, etc.).
Back to the Book
Spend at least 20 minutes a day on personal development (reading a book, journaling, meditating etc.).
Remember
Take a minute to think about something you are grateful for each day.
Up Before the ENemy
Commit to your wake-up time. Win the first battle of the day.
Get After It
45 minutes of intentional physical activity. Every single day.
Prioritize & Execute
Identify the top 3 things you need to get done today and execute.
Hydrate or Die
Set and hit your daily hydration goal.
Clean Fuel
Follow your clean nutrition protocol. No sugar. No junk. No excuses.
No Sugarcoated Lies
No blatant sugar (cookies, candy, cake, ice cream, donuts, etc.).
Back to the Book
Spend at least 20 minutes a day on personal development (reading a book, journaling, meditating etc.).
Remember
Take a minute to think about something you are grateful for each day.
Downloadable PDF Habit Tracker
