Week 2 (May 3 – May 9): Increase Volume
Day 8:
- Workout 1 (Indoor): 20 min – 5 rounds: 8 assisted pull-ups, 16 wall push-ups, 24 squats.
- Workout 2 (Outdoor): 20 min – Walk 1–1.25 miles (moderate pace).
- Reading: Pages 78–88.
Day 9:
- Workout 1 (Indoor): 20 min – EMOM: Min 1: 5 assisted pull-ups, Min 2: 10 knee push-ups, Min 3: 15 squats.
- Workout 2 (Outdoor): 20 min – Circuit: 4 rounds of 30-sec high-knee march, 30-sec chair squats, 30-sec plank (on knees), 1 min rest.
- Reading: Pages 89–99.
Day 10:
- Workout 1 (Indoor): 20 min – 6 rounds: 7 assisted pull-ups, 14 wall push-ups, 21 squats.
- Workout 2 (Outdoor): 20 min – Walk 1 mile with 3 x 30-sec faster pace intervals.
- Reading: Pages 100–110.
Day 11 (Active Recovery):
- Workout 1 (Indoor): 20 min – Mobility: 3 rounds of 10 seated cat-cow, 10 arm swings, 10 leg swings (seated or standing).
- Workout 2 (Outdoor): 20 min – Leisurely walk (0.75 mile).
- Reading: Pages 111–121.
Day 12:
- Workout 1 (Indoor): 20 min – 5 rounds: 9 assisted pull-ups, 18 knee push-ups, 27 squats.
- Workout 2 (Outdoor): 20 min – Walk 1.25 miles (moderate pace).
- Reading: Pages 122–132.
Day 13:
- Workout 1 (Indoor): 20 min – 4 rounds: 8 assisted pull-ups, 16 wall push-ups, 24 squats.
- Workout 2 (Outdoor): 20 min – Walk 1–1.5 miles (easy pace).
- Reading: Pages 133–143.
Day 14:
- Workout 1 (Indoor/Outdoor): 20 min – Mini-Murph: 0.25-mile walk, 10 assisted pull-ups, 20 knee push-ups, 30 squats, 0.25-mile walk.
- Workout 2 (Outdoor): 20 min – Leisurely walk (0.5 mile).
- Reading: Pages 144–154.
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.