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STRENGTH
Full Body Power
Squats, deadlifts, push-ups and rows for total-body strength.
Pick a category, choose a routine and add it to your log.
Squats, deadlifts, push-ups and rows for total-body strength.
Steady-paced run to boost stamina and heart health.
Gentle sequence to improve flexibility and calm the mind.
Burpees, jump squats and mountain climbers in short bursts.
Chest, shoulders and arms with dumbbells or bodyweight.
Indoor or outdoor ride to build leg strength and endurance.
Wind down with deep stretches to aid recovery and sleep.
Planks, bicycle crunches and leg raises for a strong core.
A balanced week to get you started.
| Day | Focus | Duration |
|---|---|---|
| Monday | Full Body Power | 45 min |
| Tuesday | Morning Run | 30 min |
| Wednesday | Sunrise Flow | 25 min |
| Thursday | Upper Body Blast | 35 min |
| Friday | 20-Min Fat Burner | 20 min |
| Saturday | Cycling Endurance | 40 min |
| Sunday | Rest / Evening Stretch | 30 min |