From Foundation Walks to HIIT

Early lab weeks prioritize Walk + Core, Full Body Light, and Mobility. The goal is adherence and recovery, not max effort.

Acceleration weeks introduce HIIT circuits and strength work with controlled tempo. NEAT (steps) days keep calorie burn without frying your nervous system.

Pair training with meal timing - don’t skip meals after hard sessions. Protein + vegetables at Meal 4 supports recovery.

Log workouts so you and your coach can see the trend alongside weight and energy scores.