Protocols
Preview · example plansTraining
Example weekMondayFull body A35 min
- Warm-up
- Easy movement · 5 min
- Squat
- Bodyweight
- Push-up
- Incline if needed
- Glute bridge
- Controlled movement
- Dead bug
- Core
TuesdayWalk & mobility25 min
- Walk
- Comfortable pace · 20 min
- Mobility
- Hips & shoulders · 5 min
WednesdayFull body B35 min
- Warm-up
- Easy movement · 5 min
- Reverse lunge
- Bodyweight
- Wall push-up
- Controlled movement
- Bird dog
- Core
- Calf raise
- Bodyweight
ThursdayRecovery20 min
- Walk
- Easy pace · 15 min
- Mobility
- Gentle movement · 5 min
FridayFull body A35 min
- Warm-up
- Easy movement · 5 min
- Squat
- Bodyweight
- Push-up
- Incline if needed
- Glute bridge
- Controlled movement
- Dead bug
- Core
SaturdayOutdoor walk30 min
- Walk
- Comfortable pace · 30 min
SundayRest—
- Rest
- No planned workout
- Next week
- Prepare clothes & equipment
Sleep
21:15–06:30 · 9 h 15 min in bedMonday21:15–06:309 h 15 min
- 06:30
- Wake up
- Morning
- Daylight outdoors
- 20:30
- Wind down · dim lights
- 21:15
- Lights out
Tuesday21:15–06:309 h 15 min
- 06:30
- Wake up
- Morning
- Daylight outdoors
- 20:30
- Wind down · dim lights
- 21:15
- Lights out
Wednesday21:15–06:309 h 15 min
- 06:30
- Wake up
- Morning
- Daylight outdoors
- 20:30
- Wind down · dim lights
- 21:15
- Lights out
Thursday21:15–06:309 h 15 min
- 06:30
- Wake up
- Morning
- Daylight outdoors
- 20:30
- Wind down · dim lights
- 21:15
- Lights out
Friday21:15–06:309 h 15 min
- 06:30
- Wake up
- Morning
- Daylight outdoors
- 20:30
- Wind down · dim lights
- 21:15
- Lights out
Saturday21:15–06:309 h 15 min
- 06:30
- Wake up
- Morning
- Daylight outdoors
- 20:30
- Wind down · dim lights
- 21:15
- Lights out
Sunday21:15–06:309 h 15 min
- 06:30
- Wake up
- Morning
- Daylight outdoors
- 20:30
- Wind down · dim lights
- 21:15
- Lights out
Nutrition
Example meals · portions to be definedMondayRice & lentils4 meals
- Breakfast
- Oats, yogurt & banana
- Lunch
- Rice, chicken & vegetables
- Snack
- Bread & hummus
- Dinner
- Pasta, lentils & tomato
TuesdayTofu & potatoes4 meals
- Breakfast
- Eggs, wholegrain toast & fruit
- Lunch
- Potatoes, tofu & broccoli
- Snack
- Yogurt & oats
- Dinner
- Rice, beans & avocado
WednesdayPasta & eggs4 meals
- Breakfast
- Oats, milk & berries
- Lunch
- Pasta, tuna & vegetables
- Snack
- Bread & cheese
- Dinner
- Potatoes, eggs & spinach
ThursdayChicken & couscous4 meals
- Breakfast
- Yogurt, granola & banana
- Lunch
- Rice, chickpeas & vegetables
- Snack
- Hummus toast
- Dinner
- Chicken, couscous & salad
FridaySalmon & potatoes4 meals
- Breakfast
- Eggs, toast & fruit
- Lunch
- Lentil pasta & tomato
- Snack
- Yogurt & banana
- Dinner
- Salmon, potatoes & vegetables
SaturdayChickpea curry4 meals
- Breakfast
- Oats, yogurt & berries
- Lunch
- Rice, tofu & vegetables
- Snack
- Bread & hummus
- Dinner
- Chickpea curry & rice
SundayPasta & vegetables4 meals
- Breakfast
- Toast, eggs & avocado
- Lunch
- Pasta, beans & vegetables
- Snack
- Yogurt & fruit
- Dinner
- Potatoes, chicken & vegetables
Hygiene
Morning & eveningMondayDaily careAM / PM
- Morning
- Brush teeth · fluoride toothpaste · 2 min
- Morning
- Wash face · fresh clothes
- After activity
- Shower as needed · change sweaty clothes
- Evening
- Clean between teeth
- Evening
- Brush teeth · fluoride toothpaste · 2 min
TuesdayDaily careAM / PM
- Morning
- Brush teeth · fluoride toothpaste · 2 min
- Morning
- Wash face · fresh clothes
- After activity
- Shower as needed · change sweaty clothes
- Evening
- Clean between teeth
- Evening
- Brush teeth · fluoride toothpaste · 2 min
WednesdayDaily careAM / PM
- Morning
- Brush teeth · fluoride toothpaste · 2 min
- Morning
- Wash face · fresh clothes
- After activity
- Shower as needed · change sweaty clothes
- Evening
- Clean between teeth
- Evening
- Brush teeth · fluoride toothpaste · 2 min
- Weekly
- Change towels
ThursdayDaily careAM / PM
- Morning
- Brush teeth · fluoride toothpaste · 2 min
- Morning
- Wash face · fresh clothes
- After activity
- Shower as needed · change sweaty clothes
- Evening
- Clean between teeth
- Evening
- Brush teeth · fluoride toothpaste · 2 min
FridayDaily careAM / PM
- Morning
- Brush teeth · fluoride toothpaste · 2 min
- Morning
- Wash face · fresh clothes
- After activity
- Shower as needed · change sweaty clothes
- Evening
- Clean between teeth
- Evening
- Brush teeth · fluoride toothpaste · 2 min
SaturdayDaily careAM / PM
- Morning
- Brush teeth · fluoride toothpaste · 2 min
- Morning
- Wash face · fresh clothes
- After activity
- Shower as needed · change sweaty clothes
- Evening
- Clean between teeth
- Evening
- Brush teeth · fluoride toothpaste · 2 min
- Weekly
- Trim nails as needed
SundayDaily careAM / PM
- Morning
- Brush teeth · fluoride toothpaste · 2 min
- Morning
- Wash face · fresh clothes
- After activity
- Shower as needed · change sweaty clothes
- Evening
- Clean between teeth
- Evening
- Brush teeth · fluoride toothpaste · 2 min
- Weekly
- Change bed linen