Chapter IV

A week, a fortnight, a month — gently planned.

Tick the day. Edit your plan. Choose your own cheat day — Sunday is just a suggestion.

The week.

0 / 7 days · 0%

Cloud sync

Mon

Steady

Wake & Stretch

Sun Salutation × 5 · Standing series · 8 min meditation

180 kcal burn

Mark done

Tue

Build

Strength Flow

Warrior series · Boat · Bridge · 10 min Anulom Vilom

230 kcal burn

Mark done

Wed

Joyful

Music + Zumba

20 min Zumba · cooldown stretch · Bhramari

280 kcal burn

Mark done

Thu

Focused

Balance & Twist

Tree · Eagle · Half Moon · Seated twists

170 kcal burn

Mark done

Fri

Strong

CrossFit Finisher

10 min AMRAP · then 15 min yin yoga

250 kcal burn

Mark done

Sat

Devoted

Long Practice

Full 35-asana flow · 15 min meditation

320 kcal burn

Mark done

Sun

Cheat day

Cheat Day · Rest

Gentle walk · favourite meal · Shavasana

60 kcal burn

Mark done

Saved on this device. Check-marks reset each new week; your edits stay.

Targets.

Week

5 of 7 sessions complete · 90 min meditation total · 14,000 steps × 7 days

15 Days

Master 10 asanas · hold Plank 45s · introduce one new pranayama

30 Days

All 35 asanas tried · 30-min daily meditation streak · −1 to −2 kg if cutting · BP, sleep, mood logged

The quiet rule

Showing up for ten minutes is better than promising an hour. Begin small. Begin today. Begin again tomorrow.