I created this program to help you get back on track with your fitness plan, focusing on cardiovascular conditioning, building strength, and gaining/retaining mobility and flexibility. The workouts are designed to be done 3 days in a row which we call a cycle.

The Cycle

• Day 1 – 30 minutes of cardio
• Day 2 – 20 minutes of strength training
• Day 3 – 10 minutes of yoga or stretching

Repeat each cycle 7 times (21 days). Let’s get you back on a consistent schedule and rebuild the habit. Optional – if you need to add rest days, do so on the 4th day of every cycle. This will give you a 28-day program.

Here’s how the program looks:

Day 1: Do 30 minutes of Cardiovascular Conditioning

• Walk, run, hike, swim, hop on the Peloton, row, SUP, etc.
• Your sessions should get your heart rate up and break a bit of a sweat, but you shouldn’t be gassed and out of breath.
• If you are time-crunched and need to break this up into 2 – 15 minute blocks, that’s ok, but ideally, you should find a way to carve out 30 minutes.

Day 2: Do 20 minutes of Strength Training

• Take a boot-camp class, hit the gym, weight room, or take a strength class on a fitness app. Peloton has some amazing strength training classes!
• At-home workouts with 5 lb dumbells or resistant bands will do the trick too.
• No equipment? No problem. Start with Squats, Lunges, Pushups, Planks, and Core exercises. (Feel free to message me if you’d like an easy-to-follow workout)

Day 3: Do 10 minutes of Yoga or Stretching

• Watch a video on YouTube, check out Yoga with Adriene, or follow along on a fitness App.
• You can even go through a series of cat/cow, child’s pose, down dog – holding each pose for a minute. Repeat the circuit 3 times, finishing with a 1-minute corpse pose (Savasana).
• If Yoga isn’t your jam, check out this stretch sequence.

Here’s how the schedule looks for 21 or 28 days.

Let me know how it goes.

Now go run!

Keli 🙂