Your Week at a Glance
This plan balances different types of training to maximize results and prevent overtraining. Below is a visual breakdown of your weekly activities.
Daily Workout Plan
Core Principles & Safety
To continuously improve, you must systematically increase the demand on your muscles. Use one of these methods each week for your strength exercises:
- Increase Resistance: If you completed 3 sets of 10-12 reps easily, increase the dumbbell weight next week.
- Increase Volume: Keep the weight the same but try to complete 1-2 more repetitions per set.
- Increase Density: Complete the same workout in less time by shortening the rest period between sets by 15-30 seconds.
- Increase Time Under Tension: Maintain the weight and reps, but slow down the lowering (eccentric) phase of the lift to 3-4 seconds.
Exercising in heat requires strict precautions. Your safety is the top priority.
- Timing is Critical: Only perform outdoor cardio (running/cycling) **before 8:00 AM** or after sunset to avoid peak heat.
- Hydration Strategy: Begin hydrating the night before an outdoor workout. Consume water and electrolytes before, during, and after your session.
- Have a Backup Plan: If the heat index is in the danger zone, switch to an indoor alternative like a stationary bike or a high-intensity Supernatural Flow session.
- Listen to Your Body: Be aware of the signs of heat exhaustion (dizziness, nausea, cramping, excessive sweating). Stop immediately if you feel unwell.