Version 0.1.0
Strength Training
Deliberate repetitions. Real progress.
Your session
1. Warm-up walk
1 min — 5 min
2. Warm-up mobility
20 sec — 1 min · applies to every selected movement
3. Strength exercises
Repetition sets are self-paced. Tap Set complete when finished. Plank holds use the hold timer. Leave 2–3 repetitions in reserve. These equipment-free plans have limited pulling resistance; prone W raises do not replace rows or pull-ups.
4. Cool-down & stretching
1 min — 5 min
20 sec — 1 min · applies to every selected movement
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Read the movement instructions before starting.
Music by DJ GABO. Keep this page visible while training. The browser pauses the session when you switch away or lock the screen.
Find a suitable starting level
02 / A starting point, not a score to chase
Find your starting level
Answer from recent experience; do not perform a maximum-effort test. This is a simple planning guide, not a validated fitness assessment or medical clearance.
Stop exercise for pain, dizziness, chest discomfort or unusual breathlessness. Severe or ongoing symptoms need urgent medical help. Existing conditions, pregnancy or uncertainty about suitability call for individual advice.
MOVEMENT · PREPARATION · RECOVERY
Movement guide
Move within a comfortable range, breathe throughout and stop a set when your form changes. These cues support practice; they are not a substitute for individual coaching.
Keep the week sustainable.
Use easy movement between demanding sessions. Repeat a manageable routine before adding volume. Progress one variable at a time; jumping variations are optional, not a requirement.
Plan your sleep and recovery → · Support training with food →
Guidance: CDC adult activity recommendations · CDC talk test · ACSM interval training overview. Bedscape presets are editorial examples for generally healthy adults, not validated prescriptions.