Morning slot
Ten minutes before emails — same weekdays.
Why Days 5–10 Feel Hard
Early excitement meets sore muscles and a busy diary. That’s normal — it doesn’t mean you failed. Habits stick better when you think “I move before breakfast” instead of “I must change by Friday.”
When you’re sore, do easier versions and shorter sessions — don’t skip entirely. Even five minutes of stretching keeps the habit alive.
Tie Training to Something You Already Do
Train right after brushing your teeth, before your shower, or when the kettle boils. Leave your mat and shoes where you can see them. Lay out clothes the night before so there’s less to think about.
TV rule
One show only after you’ve moved.
Phone reminder
Call it “mat time,” not “workout.”
The Smallest Workout Still Counts
On hard days, one set each of squat, push-up, and plank is enough. Often you’ll keep going once you start. Ticking off “I moved today” matters more than a perfect session. Use checkmarks, not the bathroom scales.
Signs You’re Getting Stronger (No Scales Needed)
- More bench push-ups at the same effort
- Longer plank with a straight back
- Less wobble on lunges
- Less puffing between rounds
A Little Support Goes a Long Way
Tell one friend you’re trying a four-week home plan. Share tick marks, not pressure. Come to our group sessions if you like company. Missed two days? Do the short version tomorrow — no “punishment” workouts.
Take the quiz againFAQs
I missed three days—start over?
No. Do a short session today and carry on. Breaks happen — coming back is what counts.
How many rest days?
Most people do well with three or four workout days and three or four easier or rest days each week.
Travel disrupted my routine—what now?
Do wall push-ups, lunges, plank, and a quick stretch in your room. Ten minutes keeps the habit going.