Day D
Cardio
+ Mobility
+ Mobility
Phase 1 — Warmup 5 min
—
Treadmill Walk
Brisk · 5.5–6 km/h · Gently raise HR
5 min
Phase 2 — HIIT 20 min
Interval
Duration
Effort
Work
30 seconds
85–90% max
Rest
90 seconds
Easy walk
Rounds
8–10
≈18–20 min
Cool down
2 min walk
Rest HR
HIIT Note
- Sprint or fast jog at 9–14 km/h depending on fitness.
- 1–2% incline on rest intervals for extra burn.
- 30/90 ratio maximises EPOC with minimal muscle breakdown.
Phase 3 — Mobility 15 min
01
Hip Flexor Lunge Stretch
Kneeling · Counters leg press tightness
60 s/side
02
90/90 Hip Rotation
Floor · Internal + external hip rotation
60 s/side
03
Thoracic Rotation
Seated, hands behind head · Unlocks upper back
10 reps/side
04
Cable Chest Stretch
Functional trainer, arm extended · Anterior chest
45 s/side
05
Standing Hamstring Stretch
Foot on bench · Essential post-leg day
60 s/side
06
Child's Pose + Lat Reach
Floor · Full lat, thoracic and hip decompression
90 s hold
07
Dead Hang
Grip treadmill bar · Shoulder decompression
2 × 30 s
Day D Strategy
- Best placed between two weight days — actively speeds recovery.
- Don't skip mobility. Most injuries are accumulated tightness.
- Swap HIIT for 20 min incline walk (5–7%, 6 km/h) early in a block.
Emergency
Quick
Session
Session
No equipment. No excuses. 20 minutes.
The Rule
You only have to do this workout. If you feel good halfway through, keep going. If not, you're done — and it counts. Starting is the only requirement.
The Workout
Exercise
Sets
Reps
Rest
01
Bodyweight Squat
Full ROM · Slow and controlled
3
15
45 s
02
Push-Up
Knees if needed — no shame in it
3
10
45 s
03
Glute Bridge
Squeeze at top for 2 s each rep
3
15
45 s
04
Plank Hold
Squeeze glutes + abs. Breathe steadily
3
30 s
45 s
05
Reverse Lunge
Step back, knee hovers above floor
2
10/side
45 s
06
Superman Hold
Face down · Arms forward · Hold 2 s at top
2
12
30 s
"Just Show Up"A bad workout you actually did is worth ten great ones you skipped. Consistency over months beats perfect sessions every time. Even just sets 1 and 2 is better than nothing.
Why This Works
- Every exercise is instantly familiar — zero thinking, zero setup.
- Short rests keep it moving so it never drags past 20 minutes.
- Hits every major muscle group at maintenance level — you won't lose progress.
- On low motivation days, just getting your kit on and starting set 1 is the victory.