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Weekly Training • Daily Movement • Sustainable Fitness

Weekly Schedule

Structured Training for Optimal Results

General Guidelines

Exercise Focus
  • Low-impact, high-resistance exercises
  • Daily movement integration
  • Outdoor activities when possible
  • Progressive overload
Lifestyle
  • 7-9 hours of quality sleep
  • High-protein, high-fat nutrition
  • Consistent daily movement
  • Proper hydration
🌅

Monday - Strength & Daily Movement

Morning (20-25 min)
  • 3 min dynamic stretches
  • Rowing: 5 min warm-up (Zone 2)
  • Bodyweight Circuit (3 rounds):
  • • Squats: 12-15 reps
  • • Push-ups: 10-12 reps
  • • Plank: 20-30 sec
Throughout Day
  • Walk/cycle to work (15-20 min)
  • Take stairs instead of elevator
  • 1 min standing stretches during breaks
  • Evening: Optional 20-30 min workout
  • Rowing: 10 min steady state (optional)
KPI Tracking
Devices & Metrics
  • Apple Watch: Heart rate Zone 2 (60-70% max)
  • Oura Ring: Readiness score & sleep stages
  • Rowing: Split time & stroke rate
Targets
  • Steps: 8,000-10,000
  • Sleep: 7-9 hours (85+ score)
  • Deep sleep: 20-25%
  • Rowing: 2,000m benchmark
🚶

Tuesday - Outdoor Activity & Mobility

Morning/Evening (30-45 min)
  • Choose one activity:
  • • Brisk walk (20-30 min)
  • • Hill walking (15-20 min)
  • • Cycling (20-30 min)
  • Mobility work (5-10 min)
Throughout Day
  • Park farther from destinations
  • Stand and stretch every hour
  • Shoulder rolls and side bends
  • Active breaks during work
KPI Tracking
Devices & Metrics
  • Apple Watch: GPS tracking & Zone 2-3
  • Oura Ring: HRV (30-50ms) & RHR
Targets
  • Distance: 5-7km
  • HRV: Above baseline
  • RHR: 50-70 bpm
💪

Wednesday - Strength & Core

Morning (20-25 min)
  • 3 min jumping jacks/high knees
  • Rowing: 5 min warm-up
  • Strength Circuit (3 rounds):
  • • Lunges: 10-12 reps/leg
  • • Push-ups: 10-12 reps
  • • Russian twists: 20 reps
  • • Plank taps: 20-30 sec
Evening (Optional)
  • Rowing: 10 min intervals
  • Kettlebell swings: 3x10-12
  • Core workout: 3x12-15
  • 15 min cool-down stretch
KPI Tracking
Devices & Metrics
  • Apple Watch: Workout zones 2-3
  • Oura Ring: Recovery metrics
  • Rowing: Power output & efficiency
Targets
  • Exercise: 20-30 min
  • HRV: Stable/rising
  • Muscle gain: 0.5-1 lb/month
  • Rowing: 500m split time
🧘

Thursday - Active Recovery & Outdoor Fun

Morning/Evening (30-45 min)
  • Choose one activity:
  • • Yoga/stretching (15-20 min)
  • • Paddleboarding/kayaking
  • • Leisurely walk/bike ride
  • Focus: Hips, back, shoulders
Throughout Day
  • Stand and move every 30-60 min
  • Walk to nearby errands
  • Light stretching breaks
  • Active recovery focus
KPI Tracking
Devices & Metrics
  • Oura Ring: Sleep quality focus
  • Apple Watch: HRV
Targets
  • Steps: 6,000-8,000
  • Sleep score: 90+
  • Body temp: ±0.5°C
🏋️

Friday - Full-Body Strength

Morning (20-25 min)
  • 3 min dynamic stretches
  • Rowing: 5 min warm-up
  • Full-Body Circuit (3 rounds):
  • • Squats: 12-15 reps
  • • Push-ups: 10-12 reps
  • • Rows: 10-12 reps
  • • Plank: 30-45 sec
Evening (Optional)
  • Rowing: 15 min steady state
  • Compound lifts: 3x10-12
  • Resistance band circuit
  • 15 min cool-down
KPI Tracking
Devices & Metrics
  • Apple Watch: Heart rate
  • Oura Ring: Training impact
  • Rowing: 2,000m time & pace
Targets
  • Heart rate: Zone 2-4
  • Body fat: Track trend
  • Recovery: 24h
  • Rowing: Weekly distance goal
🏃

Saturday - Outdoor Adventure

Morning/Afternoon (45-60 min)
  • Choose one activity:
  • • Hiking (45-60 min)
  • • Kayaking (45 min)
  • • Cycling (30-45 min)
  • Post-activity stretch (5-10 min)
Throughout Day
  • Stay active with light tasks
  • Stand or move every hour
  • Light stretching as needed
  • Focus on recovery
KPI Tracking
Devices & Metrics
  • Apple Watch: GPS & Zone 3
  • Oura Ring: Recovery status
Targets
  • Distance: 5-10km
  • Calories: 500+
  • Body temp: Monitor
🌙

Sunday - Recovery & Preparation

Morning (15-20 min)
  • Light yoga/stretching
  • Focus on full-body mobility
  • Optional short walk
  • Deep breathing exercises
Day Focus
  • Minimal but consistent movement
  • Foam rolling (10-15 min)
  • Meal prep for week
  • Early bedtime routine
KPI Tracking
Devices & Metrics
  • Apple Watch: Weekly review
  • Oura Ring: Sleep analysis
Targets
  • Weekly exercise: 150-300 min
  • Sleep: 7-9 hours
  • Body comp: Weekly trend

Additional Notes

Progression
  • Start with 2-3 rounds of circuits
  • Increase reps/weight gradually
  • Add sets as strength improves
  • Track progress in journal
  • Build rowing duration gradually
Rowing Integration
  • Use as warm-up before strength work
  • Add intervals for cardio variety
  • Focus on form and technique
  • Track split times and stroke rate
  • Set weekly distance goals