Walk
Warm up · Mobility before you walk
- 1Doorway chest stretch forearms on the frame, elbows at shoulder height, step one foot through30s
- 2Wall slides arms in a goalpost against the wall, slide up and down keeping contact10×
Walk 45 min
- 1Easy start5 min · 4.0–4.3
- 2Intervals × 6 4 min at 4.5, 1 min at 4.830 min
- 3Steady finish10 min · 4.5–4.7
Arms
Every day · on the walking padWalking pad armsKeep walking, flat, ~4.5 km/h · 5 lb dumbbells · ~15 min a round
1 roundOct 4–252 roundsOct 26–Nov 223 roundsNov 23 on
Phone view ↗
Part 1 · Reps 15 each, no break
- 1Hammer curls 2 up, 2 down15
- 2Hammer curl → wide lateral raise15
- 3Bicep curl → serve the platter15
- 4Single-arm curls15 each
- 5Shoulder press15
- 6Single-arm overhead press15 each
- 7Tempo hammer curls fast15
Part 2 · Holds 30 sec, arm swings between
- 8Alternating front → lateral raise30s
- 9Lateral raise hold30s
- 10Front raise hold30s
- 11Biceps curl hold elbows 90°30s
- 1290° dumbbell hold30s
- 13One-sided overhead carry30s each
- 14One-sided farmer's carry30s each
Gym
Dumbbells and machines, 60 min. Tap a circle as you finish each set. Ticks reset every Monday.
Log
Tick workouts on This week. Log here only when you want the details: minutes, weights, notes.
Notes
Weigh-in
Target: −4 kg each month.
Blocks
How the plan progresses every two weeks. Edit a block as it changes.
History