Week 4 (May 17 – May 23): Peak & Taper
Day 22:
- Workout 1 (Indoor): 20 min – 7 rounds: 12 assisted pull-ups, 24 wall push-ups, 36 squats.
- Workout 2 (Outdoor): 20 min – Walk 1.75–2 miles (moderate pace).
- Reading: Pages 232–242.
Day 23:
- Workout 1 (Indoor): 20 min – EMOM: Min 1: 8 assisted pull-ups, Min 2: 16 knee push-ups, Min 3: 24 squats.
- Workout 2 (Outdoor): 20 min – Circuit: 5 rounds of 30-sec high-knee march, 30-sec chair squats, 30-sec arm circles, 1 min rest.
- Reading: Pages 243–253.
Day 24:
- Workout 1 (Indoor/Outdoor): 20 min – Scaled Murph: 0.5-mile walk, 25 assisted pull-ups, 50 knee push-ups, 75 squats, 0.5-mile walk.
- Workout 2 (Outdoor): 20 min – Leisurely walk (0.5 mile).
- Reading: Pages 254–264.
Day 25 (Taper):
- Workout 1 (Indoor): 20 min – 4 rounds: 8 assisted pull-ups, 16 wall push-ups, 24 squats.
- Workout 2 (Outdoor): 20 min – Walk 1 mile (easy pace).
- Reading: Pages 265–275.
Day 26 (Taper):
- Workout 1 (Indoor): 20 min – Mobility: 3 rounds of 10 seated cat-cow, 10 arm swings, 10 slow squats.
- Workout 2 (Outdoor): 20 min – Walk intervals: 2 min brisk walk, 1 min slow walk.
- Reading: Pages 276–286.
Day 27 (Taper):
- Workout 1 (Indoor): 20 min – 3 rounds: 6 assisted pull-ups, 12 knee push-ups, 18 squats.
- Workout 2 (Outdoor): 20 min – Walk 0.75 mile (easy pace).
- Reading: Pages 287–297.
Day 28 (Taper):
- Workout 1 (Indoor): 20 min – Gentle yoga or mobility (seated stretches).
- Workout 2 (Outdoor): 20 min – Leisurely walk (0.5 mile).
- Reading: Pages 298–308.
Notes & Tips
Scaling:
Pull-ups: Use pull-up assist machines, resistance bands, or seated rows. If unavailable, do 10-15 seconds of assisted dead hangs.
Push-ups: Perform wall push-ups (stand 2 feet from wall) or knee push-ups. Elevate hands on a sturdy surface if needed.
Squats: Use a chair for support (sit-to-stand) or do partial bodyweight squats. Hold a railing for balance if necessary.
Walking: Adjust pace to ability; use a cane or walker if needed. Aim for a comfortable stride.
Vest: Omit the 20-pound vest to keep workouts accessible. Focus on bodyweight endurance.
Tracking: Use a notebook or app to log workouts, meals, water, and reading. Apply Clear’s habit-tracking strategies (e.g., mark an “X” daily).
Recovery: Prioritize 7–9 hours of sleep and gentle stretching to avoid strain. Listen to your body and reduce reps if fatigued.
Mindset: Clear’s “1% better every day” philosophy supports gradual progress. Celebrate small wins (e.g., completing daily workouts) to build confidence.
Weather: For outdoor walks, choose safe paths and adapt to conditions (e.g., indoor treadmill if raining, avoid extreme heat).
Medical: Consult a doctor before starting, especially if you have mobility issues or chronic conditions.