🔥 Train 3x/week + daily walks. Beginner-friendly, scalable. Duplicate this page and check off wins.

Weekly Structure

MON — Pushups: 5×AMRAP (as many reps as possible), rest ~90s.

Progression: If weekly total <50, add 5–10 next week (use incline if needed).

WED — Bodyweight Squats: 5×20 quality reps, rest ~90s.

Progression: Add tempo (3s down), then build toward 150 total.

FRI — Pull-up Negatives + Hangs: 5×5 negatives (3–5s lowering) + 3×30s dead hangs.

Progression: Reduce assist over time; add full pullups when ready.

DAILY — Walk: 30–60 min brisk (nose-breathing if possible).

Warm-Up (5–7 min)

• Easy walk 2 min → Arm circles 30s → Leg swings 30s
• Hip circles 30s → World’s Greatest Stretch 1 min → Light set

Optional Finisher (3–5 min)

• 20s fast / 40s easy shadow boxing ×5 or 10 burpees EMOM ×5

4-Week Progress Tracker (turn into database; set day columns “Checkbox”)

Pro tip: Track weekly total pushups & squat reps in a Notes property.

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