Members
This is the shape of a starting week. 3 training days, 4 lighter days. Save it, then make your own in the plan studio.
Three sessions, one long walk, everything else easy. Same plate structure every day; starch goes up on training days.
Nutrition sketch: coaching, not a meal plan or medical advice.
Strength · full body
Goblet squat, dumbbell row, push-up, hip hinge. 3 rounds, steady.
Nutrition sketch
Half veg, quarter protein, quarter rice or potatoes.
Protein anchor
Eggs at breakfast, chicken at dinner.
Recovery
Ten minutes of easy walking after the session.
Walk + mobility
30-minute brisk walk, then hips and upper back mobility.
Nutrition sketch
Half veg, quarter protein, smaller starch.
Protein anchor
Greek yoghurt or a tin of fish at lunch.
Recovery
Lights off at a set time tonight.
Boxing conditioning
6 × 2-minute bag rounds, 1 minute rest. Footwork drills between.
Nutrition sketch
Half veg, quarter protein, quarter pasta or bread.
Protein anchor
Lean mince or beans in a chilli.
Recovery
Shoulders will be loaded — gentle band work before bed.
Rest
Nothing structured. Move through the day.
Nutrition sketch
Half veg, quarter protein, smaller starch.
Protein anchor
Chicken or tofu stir-fry.
Recovery
Drink water through the day, not all at night.
Strength + finisher
Split squat, press, pull-down, carries. Finish with 5 minutes skipping.
Nutrition sketch
Half veg, quarter protein, quarter starch.
Protein anchor
Fish with dinner.
Recovery
Note how your legs feel from Monday — that guides next week.
Long walk
60 minutes outside at a conversational pace.
Nutrition sketch
Eat out if you like — just build the plate the same way.
Protein anchor
Pick the protein first when ordering.
Recovery
Sports massage or foam roll if anything is tight.
Rest + prep
Plan the week. Shop for three breakfasts on rotation.
Nutrition sketch
Batch cook one protein and one starch.
Protein anchor
Cook a tray of chicken thighs or lentils for the week.
Recovery
Early night. Monday starts here.