• Push-ups 4×8–12 (incline if needed)
• Dips (bench/box) 3×8–12
• Shoulder taps 3×20 total
• Front plank 3×30–45s

Beginner: vest off, longer rest (60–90s). Advanced: tempo 3-1-1 on push-ups, last set AMRAP.

• Inverted rows 4×6–10 (table/TRX)
• Dead hang 3×20–40s (or band lat pull 3×12)
• Face pulls 3×12–15
• Band curls 3×12–15

Beginner: feet closer, reduce range. Advanced: feet elevated rows + slow eccentric.

• Air squats 4×10–15
• Reverse lunges 3×8/leg
• Glute bridge 3×12–15
• Calf raises 3×15–20

Beginner: no vest, hold a chair for balance. Advanced: 1–2s pause at bottom on squats.

• Hollow hold 3×20–30s
• Russian twists 3×20 total
• Mountain climbers 4×40s / 20s rest
• Brisk walk/jog 10–15 min (very light vest)

Beginner: reduce work to 20–30s. Advanced: extend to 60s sets, keep form crisp.

• Min 1: 10–12 push-ups
• Min 2: 10 rows (table/TRX/band)
• Min 3: 15 air squats
• Min 4: 30s plank

Beginner: scale reps to finish ≤45s. Advanced: add 5th round (EMOM 25’).

• Walk 30–45 min (no or very light vest)
• Hip & shoulder mobility 10–12 min

Beginner: easy pace, nasal breathing. Advanced: include gentle hills or stairs.

• Sleep 7–9h, hydrate, light stretch/foam roll
• Journal: wins, lessons, plan next week

Beginner: full rest is progress. Advanced: optional 20 min easy walk.

• Run 1 mile (1.6 km)
• 100 pull-ups (or rows/band pulldowns)
• 200 push-ups
• 300 air squats
• Run 1 mile (1.6 km) to finish

Vest: optional 20 lb / 9 kg (men) — 14 lb / 6 kg (women). Partition the reps as 20 rounds of 5/10/15 or 10 rounds of 10/20/30 to keep form crisp.

Beginner: walk/jog, swap pull-ups for rows, cut volume to 50/100/150. Advanced: full volume with vest, even splits, strict reps.