Week 1 of 6 · Ignite: Foundations
Foundations
This is your starting point. Learn the movements, build the habit, and just show up. Everything else comes from here.
Learn the movements
Form over load
3 sets
15-min runs
Establish rhythm
Day 1 · Strength
Upper Body
Chest, back, shoulders & arms — push/pull split with superset finishers.
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Week intention
This is your starting point. Learn the movements, build the habit, and just show up. Everything else comes from here.
Main Lifts — 4 sets · 60 sec rest
Bench Press
4 sets · 8 reps
Control the descent. Add weight if last week felt manageable.
⭐ Week 1: Start with bar only or light DBs.
Seated Cable Row
4 sets · 10 reps
Squeeze shoulder blades at end of every rep.
DB Shoulder Press
4 sets · 10 reps
Seated. Press overhead, lower with control.
Lat Pulldown
4 sets · 10–12 reps
Pull to upper chest. Full arm extension at top.
⭐ Week 1: Very light. Feel your back, not your arms.
Superset Finish — 2 rounds
↕ Superset
Tricep Pushdown
12 reps · cable or band
Bicep Curl
12 reps · no rest between pair
Home Upper — 4 sets each
Push-Up
3 sets · 10–12 reps
Slow 2-count descent. Knee push-ups are perfectly valid.
⭐ Week 1: Knees all the way — no rush.
DB Bent-Over Row
3 sets · 10–12 reps each
Elbow to hip. Full stretch at bottom.
DB Shoulder Press
3 sets · 10 reps
Seated on chair. Brace core.
Wall Angels
3 sets · 12 reps
Back flat on wall, arms slide up and down. Posture and shoulder health.
Bodyweight Upper — 3 rounds
Push-Up Variation
10–15 reps · rotate: wide → standard → close
Different grip = different muscle emphasis.
⭐ Knee push-ups all 3 rounds is fine.
Chair Dip
10–12 reps
Hands on stable surface. Slow bend and extend.
Pike Push-Up
8–10 reps
Hips high, head toward floor. Targets shoulders.
Superman Hold
12 reps · 2 sec hold
Lying face-down, lift arms and legs. No equipment needed.
Day 2 · Cardio
Interval Run
Choose your format. All three versions build the same aerobic foundation.
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New to running?
Walk/run intervals are just as effective. During hard effort, a brisk walk counts. Work at your hard — not anyone else's.
Treadmill Intervals · Week 1 · 6 rounds
Easy walk warm-up
8 min
Hard effort (jog or run)
1 min
Easy walk recovery
90 sec
Repeat × 6 rounds
12 min
Easy cool-down
5 min
Pacing
Start conservative. If you can't say a short sentence during hard effort, you are in the right zone.
Home Cardio · Week 1 · 6 rounds
March in place warm-up
5 min
Step jacks or high knees (hard)
45 sec
Slow march (recovery)
90 sec
Repeat × 6 rounds
12 min
Cool-down + stretch
5 min
Home Options
Step jacks (low-impact) · Jumping jacks · High knees · Butt kicks — pick what challenges you.
Outdoor Intervals · Week 1 · 6 rounds
Easy walk warm-up
8 min
Brisk walk or jog (hard)
1 min
Easy walk recovery
90 sec
Repeat × 6 rounds
12 min
Cool-down walk
5 min
Any terrain
Park, beach, street — all valid. Hills count as automatic hard effort. Use your phone timer.
Day 3
Rest & Recover
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Rest is part of the training.
You showed up twice. Today you let it land. Recovery is when adaptation happens.
Today's Toolkit
🚶 Gentle Walk
— 20 min easy. No intensity.
🧘 Naja On-Demand
— Restorative or gentle class with Amber.
💧 Hydrate & eat well
— Muscle repairs with the protein you eat today.
😴 Sleep
— 7–9 hours tonight. Non-negotiable.
Day 4 · Strength
Lower Body
Legs, glutes, hamstrings. Three workout versions — same result.
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Lower body tip
Start with the lightest weight and nail your form. Depth and control beat heavy and sloppy every time.
Lower Body Gym — 4 sets each
Goblet Squat
4 sets · 10–12 reps
Drive knees out, chest tall. Depth and control.
⭐ Week 1: Touch a bench at bottom — builds confidence with depth.
Romanian Deadlift
4 sets · 10 reps
Hinge at hips, soft knee bend, feel hamstring stretch.
Leg Press
4 sets · 12 reps
Feet mid-platform. Never lock knees at top.
Hip Thrust / Glute Bridge
4 sets · 15 reps
Drive hips up, squeeze hard at top. Hold 1 second.
⭐ Week 1: Floor glute bridges are perfect to start.
Calf Raise
3 sets · 20 reps
Full range. Pause at top. Don't rush.
Home Lower — 4 sets each
Bodyweight Squat
4 sets · 12 reps
Sit back like reaching for a chair. Arms out for balance.
⭐ Week 1: Touch an actual chair at bottom — removes fear of depth.
Reverse Lunge
4 sets · 8–10 reps each
Step back rather than forward — easier on knees. Front shin vertical.
Glute Bridge
4 sets · 15–20 reps
Floor. Feet flat. Drive hips up. Slow lower.
Wall Sit
3 sets · 20–40 sec
Back flat on wall, thighs parallel. Build time each week.
Travel Lower — 3 rounds
Squat Hold + Pulses
15 reps + 10 pulses at bottom
Quads will burn. Move through it slowly.
⭐ Week 1: Just the squats — skip pulses until you build strength.
Reverse Lunge
10 reps each leg
Any surface. Control the descent.
Single Leg Glute Bridge
12 reps each side
Floor only. One foot flat, other extended. Drive through working heel.
Step-Up (chair, curb, bench)
10 reps each leg
Drive through heel. Full hip extension at top.
Day 5 · Movement
45 Min Yoga Flow
Full guided sequence by Amber · Naja Yoga On-Demand
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First time on the mat?
Every pose has an easier option. Take Child's Pose whenever you want. The only rule: breathe.
Sequence Overview
01
Centering + Breath
5 min · Land in the body. Let the week go.
02
Cat / Cow + Spinal Flow
3 min · Warm the spine. Move with breath.
03
Sun Salutation A × 3
6 min · Learn the sequence — full narration.
04
Sun Salutation B × 3
6 min · Chair and Warrior I fully integrated.
05
Standing Flow
8 min · Warrior II, Triangle, options for every level.
06
Hip Opening Sequence
7 min · Pigeon, Lizard, Figure Four. Hold each side fully.
07
Seated Folds + Twists
5 min · Forward fold, seated spinal twist.
08
Savasana
3 min · Full rest. Do not skip this.
Day 6 · Aerobic Base
Zone 2 Cardio
Slow, steady, and more powerful than it looks. 30 minutes this week.
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What is Zone 2?
60–70% of your max heart rate. You should be able to hold a full conversation. If you have a watch, aim for 130–150 bpm. If not — the talk test.
Treadmill Zone 2 · 30 min
Easy walk warm-up
5 min
Zone 2 easy jog or walk
20 min
Cool-down walk
5 min
Zone 2 Check
You should be able to speak full sentences. If you cannot — slow down. The adaptation happens when you stay in zone.
Home Zone 2 · 30 min
March warm-up
5 min
Steady low-impact cardio (march or step jacks)
20 min
Cool-down stretch
5 min
Home Option
Step jacks, marching, stationary bike — all valid. Put on a podcast. The time passes faster than you think.
Outdoor Zone 2 · 30 min
Easy walk warm-up
5 min
Brisk walk or easy jog
20 min
Cool-down walk + stretch
5 min
Travel note
City exploration at a brisk walk counts. Let the environment be your treadmill.
Day 7 · Choose Your Challenge
Heavy Legs or Long Run
Finish the week strong. Both are the right answer.
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Which should you choose?
Newer to strength training → Heavy Legs. More comfortable with running → Long Run. Both are equally valid.
Heavy Legs — Gym · 4 sets
Back Squat or Goblet Squat
4 sets · 6–8 reps
Go heavier than Day 4 if you can. Rest 2 min between sets.
⭐ Week 1: Goblet squat only — learn the pattern before adding a barbell.
Sumo or Conventional Deadlift
4 sets · 5–6 reps
Brace hard. Bar over mid-foot. Full lockout at top.
Bulgarian Split Squat
3 sets · 8 reps each
Rear foot elevated. Challenging for balance — hold one DB for counterbalance.
⭐ Week 1: Bodyweight only. These are hard.
Hamstring Curl (machine)
3 sets · 12 reps
Slow eccentric — 3-count lower.
Standing Calf Raise
3 sets · 20 reps · pause at top
Full range. These always get skipped. Don't.
Long Run — 35 min
Easy walk warm-up
5 min
Easy jog or walk/run
35 min
Cool-down walk + stretch
5–10 min
Walk/Run Strategy
Run 3 min, walk 1 min. Repeat. This is how most runners build up. It is completely valid and very effective.
Travel Finish — 3 rounds
Bodyweight Squat
15 reps
Controlled. Full range.
Reverse Lunge
10 reps each leg
Slow and steady.
Push-Up
8–12 reps
Finish the week strong.
Glute Bridge
15 reps
Last one of the week. Squeeze.
