Strength & Conditioning

Three lifts and two cardio sessions a week, with daily steps and mobility.

🌿 Steady
Ongoing
5 goals in 2 groups
Fitness

Free, no account needed. Works offline.

Training

Strength session
Compound lifts: squat, hinge, push, pull.
3× a week
Zone 2 cardio, 40 minutes
Conversational pace: you can talk, just.
2× a week
Mobility, 10 minutes
Hips, thoracic spine, ankles.

Every day

Steps
Walking counts; so does pacing on calls.
Target: 8000 steps
Protein with every meal
Around 1.6 g per kg of body weight across the day.

Each day, tick off what you did. The day gets a score out of 100, so a partial day still counts. Do it on your own, or join its leaderboard: anonymous unless you choose otherwise.

Start this routine

General wellbeing routines, not medical advice. Check with a health professional before starting a training plan or changing your medication, diet or smoking.

More fitness routines

Road to 5KFrom the sofa to 5 km: run-walk three times a week and build up gently.
Road to 10KThree runs a week — easy, intervals and a long one — to run 10 km comfortably.
Road to Half MarathonTowards 21.1 km: easy miles, a tempo run and a long run that grows.
Road to Marathon: BasePhase 1 of 3: build an aerobic base with easy volume and a steady long run. Next: Build.