Please use this calendar as a guide for how to schedule your workouts over the next 6 weeks. The strength workouts are scheduled for MWF, but feel free to shift to Tuesday, Thursday, Saturday if that works better in your schedule (we just want a rest day in between).

There are also (optional) videos on Tuesdays and Saturdays that we suggest supplementing to focus more specifically on core, mobility, and recovery. Please note: The text in BOLD is the priority for the day; the recommend optional videos are not in bold.

For cardio: We kindly recommend not adding additional cardio beyond the suggested 30 minutes a day of walking for the duration of the program. Use the next 6 weeks as an experiment for your body, only following the guidelines listed here, in order to get a clear indication of how your body responds to this style of movement. The goal is to lower inflammation and cortisol levels in your body, focus on building strength and increasing joint mobility, and incorporate zone 2 cardio in the form of walking (fat burning) and sprinkle in zone 4-5 cardio through anaerobic intervals which you will find inside the program.