Train to Thrive – Foundations Reset
Day 6 of 7 — Full-Body Integration
Today ties everything together.
You’ll move through a simple full-body circuit focusing on control, breathing, and smooth transitions.
Stop before fatigue changes your form.
Session (15–20 minutes)
Complete 2 rounds.
Rest as needed. Move at a conversational pace.
1) Sit-to-Stand (Chair)
Sit on a chair
Stand up slowly
Sit back down with control
6–8 reps
Focus on even weight through both feet.
2) Incline Push (Supported)
Choose one:
Wall push-ups × 6–10
Incline push-ups (hands elevated) × 6–8
Keep ribs down and neck relaxed.
3) Supported Row
Choose one:
Seated band row × 8–12
Chest-supported dumbbell row × 6–10
Pause briefly at the top of each rep.
4) March or Carry (Low Load)
Choose one:
Option A — Standing March
March in place slowly
30–45 seconds
Option B — Light Carry
Hold a light weight
Walk slowly
30–45 seconds
If holding weight causes discomfort, choose the march.
Optional Reset Between Rounds
2–3 slow nasal breaths
Key Takeaway
Training should support your life — not drain it.