THE TRAINING PLAN
SMALL STEPS.
DONE CONSISTENTLY.
MON
LIFTING
Full Body A — squat, chest press, row. 35 min.
TUE
MOVEMENT
20-minute walk. Stand up every hour.
WED
LIFTING
Full Body B — deadlift, shoulder press, curls. 35 min.
THU
MOVEMENT
20-minute walk. Take calls on your feet.
FRI
LIFTING
Full Body A again. Add a rep or a little weight.
SAT
MOVEMENT
Longer walk, ride or swim with the family.
SUN
RECOVERY
Rest. Plan meals. Same bedtime.
EVERY DAY
FOOD
Sort your next meal. Protein first.
SLEEP
Same bedtime. Screens away. No late-night eating.
ENERGY
Check in once a day. One useful action.