Foundations: wake the muscle up

Three workouts this week, with rest days in between on purpose. That is exactly enough to start protecting your muscle, and the rest is when it actually rebuilds. Two strength days and one easy walk. If a week gets hard, two out of three still counts. Show up, check the box, and let it add up.

1. 💪

   Workout 1Strength

   Legs & push

   22 min · The muscles that get you off a chair and off the floor.

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2. 💪

   Workout 2Strength

   Pull, carry & balance

   22 min · Posture, grip, and steadiness on your feet.

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3. 🚶

   Workout 3Cardio

   Easy walk & loosen up

   25 min · Heart, stamina, and recovery. Conversational pace, not a race.

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