Week 1 Routine

Day 1: Move Your Body - No Pressure!

Do anything active for 30-45 minutes:

• Walk

• Dance

• Stretch

• Yoga

• Light bodyweight exercises

The goal is to just move and set the tone for the challenge!

Day 2: Cardio - Walk, Jog, Run, or Stairmaster

Pick your pace:

• Walk: 3-4 mph

• Jog: 4.5-5 mph

• Run: 5.5+ mph

• Stairmaster: 20-30 mins

Aim for 30-45 minutes at a moderate to high intensity.

Day 3: Full-Body Strength + Cardio Finisher

Bodyweight circuit (3 rounds):

• Squats - 15 reps

• Push-ups - 12 reps

• Lunges - 12 reps each leg

• Plank - 30-45 sec

Cardio finisher: 10-15 min treadmill incline walk or Stairmaster

Day 4: Rest & Mindfulness Day

• Take a break from structured workouts

• Focus on deep breathing, meditation, journaling, or a light stretch session

• Reflect on your progress and set your intentions for the rest of the week

Day 5: High-Intensity Cardio Day (Challenge Yourself!)

Option 1: Stairmaster - 30 mins (mix speed & resistance)

Option 2: Jog/Run intervals - 30-40 mins (jog 2 min, sprint 30 sec)

Option 3: Jump rope - 3 rounds of 3-5 min

Day 6: Rest & Body Recovery

• Allow your body to recover with a full rest day

• Light movement like stretching or foam rolling

• Prioritize hydration and quality sleep

Day 7: Long Walk or Slow Jog & Reflect

Cardio: 45-60 min walk/jog

Mindset: Journal about your progress, how your body feels, and prep for next week

Focus This Week:

✅ Just move daily - no need for perfection

✅ Hydrate - 2L of water minimum

✅ Clean eating - stick to whole foods, no processed sweets or junk

✅ Journaling - track how you feel, both physically & mentally

✅ Listen to your body - rest is part of progress