Quick Stats

Exercise Dash board

Day 1 Lower body

Day 2 Upper body

Day 3 Momentum Day

  • 10–20 minute walk
  • 10-minute mobility flow
  • low-intensity body-weight circuit
  • breathing + core activation

Day 4 Momentum Day

  • 15-minute brisk walk
  • mobility + stretch flow
  • easy bike or treadmill
  • recovery core circuit

Day 5 Lower body

Day 6 Upper body

Day 7 Momentum Day

  • 20-minute walk
  • full body stretch
  • breath-work + mobility
  • light body-weight recovery

Day 8 Lower body

Day 9 Upper body

Day 10 Momentum Day

  • 10–20 minute walk
  • 10-minute mobility flow
  • low-intensity body-weight circuit
  • breathing + core activation

Day 11 Momentum Day

  • 15-minute brisk walk
  • mobility + stretch flow
  • easy bike or treadmill
  • recovery core circuit

Day 12 Lower body

Day 13 Upper body

Day 14 Momentum Day

  • 20-minute walk
  • full body stretch
  • breath-work + mobility
  • light body-weight recovery

Day 15 Lower body

Day 16 Upper body

Day 17 Momentum Day

  • 10–20 minute walk
  • 10-minute mobility flow
  • low-intensity body-weight circuit
  • breathing + core activation

Day 18 Momentum Day

  • 15-minute brisk walk
  • mobility + stretch flow
  • easy bike or treadmill
  • recovery core circuit

Day 19 Lower body

Day 20 Upper body

Day 21 Momentum Day

  • 20-minute walk
  • full body stretch
  • breath-work + mobility
  • light body-weight recovery

Day 22 Lower body

Day 23 Upper body

Day 24 Momentum Day

  • 10–20 minute walk
  • 10-minute mobility flow
  • low-intensity body-weight circuit
  • breathing + core activation

Day 25 Momentum Day

  • 15-minute brisk walk
  • mobility + stretch flow
  • easy bike or treadmill
  • recovery core circuit

Day 26 Lower body

Day 27 Upper body

Day 28 Momentum Day

  • 20-minute walk
  • full body stretch
  • breath-work + mobility
  • light body-weight recovery

Day 29 Lower body

Day 30 Upper body

Momentum Day

Momentum Day