Weekly Exercise Protocol

Foundation strength training with cardio

Tabata 8x 20s/20s intervals plus steady-state cardio

Strength with mobility focus

8-10 rounds of 60s/60s intervals

Squats, push-ups, rows, lunges, overhead press, planks

4 min at 85-95% HR / 3 min rest, repeat 4x

Gentle yoga, stretching, mobility, 15-20 min meditation

Walking, bodyweight exercises, stretching, dancing

Hiking, pickleball, biking, climbing