Biohack Tracker

Weekly training plan

NO GYM? HOME WEEK

A pair of dumbbells is enough

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1. MONLOWERFrom the post

   REST 60 S BETWEEN SETS

   1. Goblet Squat4 × 12
   2. Lunges3 × 12 / leg
   3. Glute Bridge3 × 15
   4. Calf Raises3 × 20
2. TUERUN OR WALK
   

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3. WEDUPPER
   

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4. THUMOBILITY
   

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5. FRIFULL BODY
   

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6. SATLONG WALK/RUN
   

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Tips for the week

• Slow the tempo to make it harder
• Use a backpack to add load
• Consistency beats equipment

More weekly plans

General training suggestions, not medical advice. Warm up first, choose loads and pace you can control, and stop if you feel pain, dizziness or chest discomfort. Check with your doctor before starting if you have a health condition, an injury or are pregnant.