Your Week 1 Goal <I would give Restart a default:3 core sessions + easy movement

  • 1 day available

    Move
    20–30 minutes easy aerobic activity.

    Walking, easy cycling, elliptical, swimming or another comfortable option.

  • 2 days available

    Move + Strength

    • Day 1: 20–30 min aerobic base
    • Day 2: 20–30 min foundational strength

  • 3+ days available

    Move + Strength + Recover

    • Aerobic Base
    • Strength Foundation
    • Mobility & Recovery

Your Kickoff Sessions

Session A — Aerobic Base

Goal: Move continuously at an easy, sustainable effort.

Choose:

  • 15 min Essential
  • 30 min Standard
  • 45 min Extended

Intensity:

You should be able to speak in complete sentences.

Suggested activities:

Walking
Cycling
Elliptical
Swimming
Easy jog if appropriate

CTA/visual button:

Session B — Strength Foundation

Simple routine:

2–3 rounds

  • Chair Squat / Sit-to-Stand × 8–12
  • Wall Push-Up or Incline Push-Up × 8–12
  • Resistance Band Row × 10–15
  • Supported Split Squat × 6–10 each side
  • Calf Raise × 12–15
  • Plank or supported core hold × 20–40 sec

Rest as needed.

Important:

Prioritize controlled movement over speed or intensity.

Session C — Mobility & Recovery

10–20 minutes.

Examples:

  • easy walk
  • hip mobility
  • thoracic rotation
  • shoulder mobility
  • gentle calf/ankle work
  • breathing / recovery

Recovery is part of training. A lighter day still counts toward consistency.

What happens next?

our first full training week starts Monday.

We’ll use your baseline and activity level to place you into the right starting track:

Restart · Build · Perform

Start with the essentials

Simple, effective tools to help you build consistency from day one.

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