Welcome to your transformation! This week focuses on proper form, building mind-muscle connection, and establishing your baseline strength.
Click on any day to expand and see exercises
Body
WORKOUT& Connection
RESTBody
WORKOUT& Mindfulness
RESTRecovery
RESTBody
WORKOUTReview
REVIEW4 warm-ups • 4 exercises • 3 cool-downs
Bend knee to 90° so ankle is behind knee. Hold ankle and pull upward. Push knee down and hips forward to deepen stretch.
Stand parallel to wall. Place hand on wall, bend knee, place ankle on opposite knee. Increase bend in supporting leg.
Sit with one leg straight, other knee bent out. Lean forward, hold toes, pull toward shin.
Lunge position → lean forward → elbow inside front knee → straighten front leg, reach for toes.
Quadriceps • 3×10 • RPE 7
Hold dumbbell vertically at chest. Feet slightly wider than shoulders. Lower until thighs parallel to floor. Push through heels.
| Set | RPE | Reps | Rest |
|---|---|---|---|
| 1 | 7 | 10 | 1:30 |
| 2 | 7 | 10 | 1:30 |
| 3 | 7 | 10 | 1:30 |
Glutes • 3×8 • RPE 7
Upper back against bench, dumbbell across hips. Feet flat, drive through heels to lift hips. Squeeze glutes at top.
| Set | RPE | Reps | Rest |
|---|---|---|---|
| 1 | 7 | 8 | 1:30 |
| 2 | 7 | 8 | 1:30 |
| 3 | 7 | 8 | 1:30 |
Quadriceps • 3×16 • RPE 7
Step back into lunge, lower back knee toward floor. Keep front knee over ankle. Push through front heel to return.
| Set | RPE | Reps | Rest |
|---|---|---|---|
| 1 | 7 | 16 | 1:30 |
| 2 | 7 | 16 | 1:30 |
| 3 | 7 | 16 | 1:30 |
Abductors • 2×20 • RPE 6
Band above knees. Step out against resistance, keep hips level. Control the movement both ways.
| Set | RPE | Reps | Rest |
|---|---|---|---|
| 1 | 6 | 20 | 1:00 |
| 2 | 6 | 20 | 1:00 |
Family Focus Day
Rest days aren't just about physical recovery - they're about nurturing your relationships and mental wellbeing. Today, focus on connecting with your loved ones.
30-45 min family nature walk. Leave phones behind, practice mindful walking.
Prepare a balanced meal together. Focus on protein, carbs, vegetables, and healthy fats.
60-90 min screen-free time. Play games, share stories, practice gratitude.
"Rest days are essential for your transformation. Your muscles grow and repair when you rest, not when you train."
Embrace this day guilt-free! 💚
9 warm-ups • 4 exercises • 4 cool-downs
30s each side
30s each side
30s each side
20s each side
30s each way
30 seconds
30 seconds
10 reps
5 reps/side
Chest, Shoulders • 3×8
Hands on elevated surface, slightly wider than shoulders. Lower chest to surface, push back up.
Back, Biceps • 3×20
One hand on bench, other arm holds weight. Pull elbow to ceiling, squeeze back at top.
Biceps • 3×10
Dumbbells at sides, palms away. Curl to shoulders, squeeze, lower with control.
Triceps • 3×10
Hands on bench behind you, feet elevated. Lower body by bending elbows to 90°, push back up.
30s each side
30s each side
30s each side
20s each side
Recovery and mental wellness
Start your day with 10 minutes of guided meditation and 5 minutes of gratitude journaling.
Light stretching with focus on breathing and gentle movement.
Screen-free evening routine including light reading and relaxation techniques.
Quality Sleep
Aim for 7-9 hours of restful sleep
Hydration
Drink 2-3L of water today
Nutrition
Focus on protein-rich recovery meals
Mental Health
Practice self-care and stress management
Light movement and mobility work
Easy-paced walk outdoors or on treadmill at 3-4mph. Focus on good posture and breathing.
Focus on hip mobility, shoulder flexibility, and spinal health with controlled movements.
Target major muscle groups: quads, hamstrings, back, and shoulders. Spend 1-2 minutes per area.
Prioritise protein (20-30g) within 2 hours of activity
Include anti-inflammatory foods: berries, leafy greens, fatty fish
Stay well hydrated with electrolytes
Complete full body training session
30 seconds
30 seconds
10 reps
30s each
5 reps/side
Quadriceps • 3×10 • RPE 7
Hold dumbbell at chest, feet shoulder-width. Squat down, keep chest up, push through heels.
Glutes • 3×12 • RPE 7
Upper back on bench, dumbbell on hips. Drive through heels, squeeze glutes at top.
Chest • 3×10 • RPE 7
Hands shoulder-width, lower chest to ground, push back up. Use incline if needed.
Back • 3×12 each arm • RPE 7
One hand on bench, row dumbbell to hip. Squeeze shoulder blade at top.
Hamstrings • 3×12 • RPE 7
Hold dumbbells at sides, hinge at hips keeping legs slightly bent. Lower until you feel hamstring stretch, drive back up.
Core • 3×45 seconds • RPE 6
Forearms on ground, body in straight line. Engage core, hold position.
30 seconds
30 seconds
30 seconds
30s each side
Reflect, track progress & prepare for next week
1. How did your body feel during and after workouts?
2. What was your biggest accomplishment this week?
3. What would you do differently next week?
Review Week 2 workout plan in advance
Prepare workout equipment the night before
Plan your nutrition and hydration for training days
Set your goals for Week 2