Your first week.

Home, no equipment, about 20 minutes a day. The same seven days on repeat until they feel easy. Then we build.

Days: 7
Minutes: 20
Gear: None
Level: Start

One email: the week, the demos and the guide. Week two follows when you are ready.

Consistency before intensity

This is the floor, not a challenge. Own every rep at an easy pace before you add anything. The mobility work matters most: it is the only part of the day undoing the hours in the chair.

Day 1 of 7. Day 4 is recovery.

Day 1

about 20 min

Thread the Needle
On all fours. Slide one arm under, then open it to the ceiling. Eyes follow the hand.
8 per side
Hip Flexor Rock
Half kneeling. Rock the hips forward until the front of the back thigh lengthens, then back.
8 per side
Bodyweight Squat
Slow down. Feel the bottom before you stand.
Easier: sit to stand
2 × 10
rest 45s
Deep Squat Hold
Heels down, chest up, elbows on the knees. Settle in and breathe.
2 × 20s
rest 30s
Jump Rope
Easy pace. Find a rhythm. No rope, no problem: march in place.
8 min

Days 2 to 7 add a rep, a set or a minute. Day 4 is recovery: ten minutes of mobility, and your walk is the cardio. When Day 7 feels easy for a full week, week two arrives by email: the same 20 minutes with a pair of dumbbells.

Sets this week

By muscle

Hips: 23
Quads: 16
Glutes: 16
Spine: 7
Calves: 6

If you're on weight-loss medication

Injection day is a Day 4. Recovery counts, and the streak holds.

Protein: 20 to 30 g, three or four times a day. The guide shows what that looks like on a smaller appetite.