Week 1 of 6 · Ignite: Foundations
Foundations
This is your starting point. Learn every movement pattern with light weight and full attention to form. Nothing here should feel impossible — it should feel unfamiliar. That is exactly right.
Learn the movements
Form over load
3 sets
Light weight
Build the habit
Day 1 · Strength
Upper Body
Chest, back, shoulders and arms. Learn the push/pull pattern.
Push · Pull · 3 Sets · 10–12 Reps
💡
New to strength training?
Pick the lightest weight available. Your only goal this week is to feel each movement and finish each set.
Main Lifts — 3 sets · 10–12 reps · 60 sec rest
DB Bench Press
3 sets · 10–12 reps
Lie on bench, DBs at chest, press up. Control the descent — 2 counts down.
⭐ Start light. The movement matters more than the weight this week.
Seated Cable Row
3 sets · 10–12 reps
Sit tall, pull handle to lower chest, squeeze shoulder blades. Full stretch forward.
DB Shoulder Press
3 sets · 10–12 reps
Seated on bench. Press overhead, lower slowly. Brace your core throughout.
Lat Pulldown
3 sets · 12 reps
Wide grip. Pull bar to upper chest. Think elbows to hips. Full extension at top.
⭐ Feel your back — not your biceps. Go very light to learn the connection.
Superset Finish — 2 rounds · 60 sec rest after each pair
↕ Superset
Tricep Pushdown
10 reps · cable or band
Bicep Curl
10 reps · light DB
No rest between the pair. 60 sec after.
Home Upper — 3 sets each
Knee Push-Up
3 sets · 8–10 reps
Knees on floor, body straight from knees to head. Slow and controlled.
⭐ Knees are perfect. Work up to full push-ups over the coming weeks.
DB Bent-Over Row
3 sets · 10 reps each side
Hinge forward, brace core, pull elbow straight back to hip.
DB Shoulder Press
3 sets · 10 reps
Seated on chair. Very light weight this week.
Wall Angels
3 sets · 10 slow reps
Back flat on wall, arms in goalpost shape, slide up and down. Great for posture.
Finisher — 2 rounds
↕ Superset
DB Tricep Overhead Extension
10 reps
DB Bicep Curl
10 reps each arm
Bodyweight Upper — 3 rounds
Knee Push-Up
3 sets · 8–10 reps
Quality over quantity. Pause 1 second at the bottom each rep.
Chair Dip
3 sets · 8 reps
Hands on stable chair edge, feet on floor. Bend and extend.
Pike Push-Up
3 sets · 6 reps
Hips high, head toward floor. Targets shoulders. Go slow.
Superman Hold
3 sets · 10 reps · 2 sec hold
Lying face-down, lift arms and legs. Back and posterior chain.
Day 2 · Cardio
Interval Run
Walk/run intervals. 6 rounds. Work at your hard — not anyone else's.
6 Rounds · 1 min hard / 90 sec easy · ~28 min
💡
Brand new to running?
During hard effort a brisk walk is completely valid. The goal is contrast between easy and harder — nothing more.
Easy walk warm-up
8 min
Hard effort — walk fast or jog
1 min
Easy walk recovery
90 sec
Repeat × 6 rounds
16 min
Cool-down walk
5 min
Week 1 Pacing
Warm-up at 3.0–3.5 mph. Hard effort: add 1.0 mph to whatever feels easy for you. Start conservative — you can always add speed next week.
March in place warm-up
5 min
Step jacks — hard effort
45 sec
Slow march — recovery
90 sec
Repeat × 6 rounds
14 min
Cool-down + stretch
5 min
Home Option
Step jacks (no jumping) for low-impact. High knee march for more intensity. Pick what challenges you.
Easy walk warm-up
8 min
Brisk walk or light jog
1 min
Easy walk recovery
90 sec
Repeat × 6 rounds
16 min
Cool-down walk
5 min
No Track Needed
Use a phone timer. Any flat route works. Hills count as automatic hard effort.
Day 3
Rest & Recover
🌿
Rest is where progress lives.
You showed up twice. Let the adaptation happen today.
Today's Toolkit
🚶 Gentle Walk
— 20 min easy. No intensity.
🧘 Naja On-Demand
— Restorative or gentle class with Amber.
💧 Hydrate & eat well
— Muscle repairs using the protein and nutrients you eat today.
😴 Sleep
— 7–9 hours. The most powerful recovery tool available.
Day 4 · Strength
Lower Body
Quad dominant. Squat patterns, lunges, and leg press. Front of the leg.
Quad Dominant · 3 Sets · 12–15 Reps
💡
Lower body tip
Try every exercise with bodyweight first this week. Once the movement feels right, add a light load.
Quad Focus — 3 sets · 12–15 reps · 60 sec rest
Bodyweight Squat
3 sets · 15 reps
Feet shoulder-width, toes slightly out. Sit back like reaching for a chair.
⭐ Touch a bench at the bottom to find your range. Stand back up. Perfect practice.
Reverse Lunge
3 sets · 12 reps each leg
Step back. Front shin stays vertical. Easier on knees than forward lunge.
Leg Press
3 sets · 12 reps
Feet mid-platform. Lower until knees reach 90°. Never lock knees at top.
Wall Sit
3 sets · 20–30 sec
Back flat on wall, thighs parallel. Start short — build up each week.
Calf Raise
3 sets · 20 reps
Full range up and down. Pause at top.
Home Quad Focus — 3 sets each
Bodyweight Squat
3 sets · 15 reps
Arms out front for balance. Sit back, stand tall.
⭐ Touch an actual chair at bottom — removes fear of depth.
Reverse Lunge
3 sets · 10 reps each leg
Step back. Keep torso upright. Control the descent.
Glute Bridge
3 sets · 15 reps
Floor. Feet flat. Drive hips up. Slow lower. Builds base strength.
Wall Sit
3 sets · 20 sec
Back on wall. Thighs parallel. Build time each week.
Travel Quad Circuit — 3 rounds
Bodyweight Squat
15 reps
Full range, controlled. Feel every rep.
Reverse Lunge
10 reps each leg
Any surface. Slow and steady.
Step-Up (chair or curb)
10 reps each leg
Drive through heel. Full hip extension at top.
Standing Calf Raise
20 reps
Wall for balance. Full range up and down.
Day 5 · Yoga
45 Min Yoga Flow
Full guided sequence by Amber · Naja Yoga On-Demand
💡
On the mat today
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 each pose.
04
Sun Salutation B × 3
6 min · Chair and Warrior I integrated.
05
Standing Flow
8 min · Warrior II, Triangle, Extended Side Angle.
06
Hip Opening
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
30 minutes at a conversational pace. Build your aerobic engine.
Zone 2 · 30 Minutes · Conversational Pace
💡
What is Zone 2?
60–70% of max heart rate. You should be able to hold a full conversation. If you cannot — slow down. The adaptation happens when you stay in zone.
Easy walk warm-up
5 min
Zone 2 easy jog or walk
20 min
Cool-down walk
5 min
Zone 2 Check
Full sentence test. If you can't speak comfortably — slow down. Week 1 target: 30 minutes.
March warm-up
5 min
Steady low-impact cardio — step jacks or march
20 min
Cool-down stretch
5 min
Home Option
Put on a podcast. Step jacks, marching, stationary bike — all valid. Stay at a pace where you could hold a conversation.
Easy walk warm-up
5 min
Brisk walk or easy jog
20 min
Cool-down walk + stretch
5 min
Travel note
City walking at a brisk pace counts. Let the environment be your treadmill.
Day 7 · Strength
Glute & Hamstring
Posterior chain. Hip thrusts, Romanian deadlifts, hamstring work. Back of the leg.
Glute & Hamstring Dominant · 3 Sets · 12–15 Reps
💡
Day 7 — posterior chain
This session focuses entirely on the back of your legs. If Day 4 was your quads, today is your glutes and hamstrings. Two completely different sessions.
Posterior Chain — 3 sets · 12–15 reps · 60 sec rest
Glute Bridge
3 sets · 15 reps
On floor. Feet flat, hip-width. Drive hips up, squeeze glutes hard at top. Hold 1 sec.
⭐ This is your introduction to hip thrust mechanics. Master the squeeze here.
Romanian Deadlift (DB)
3 sets · 12 reps
Hold DBs. Hinge at hips, soft knee bend. Feel hamstring stretch. Stand tall at top.
⭐ Keep the DBs close to your legs. Hinge — don't squat.
Good Morning (bodyweight)
3 sets · 12 reps
Hands behind head. Hinge forward at hips, back flat, feel hamstrings load. Stand tall.
Hamstring Curl (machine)
3 sets · 12 reps
Lie face-down. Curl heels toward glutes. Lower slowly — 2 counts down.
Donkey Kick + Fire Hydrant
3 sets · 12 reps each
On hands and knees. Donkey kick: drive heel to ceiling. Fire hydrant: lift knee out to side.
Home Posterior Chain — 3 sets each
Glute Bridge
3 sets · 15–20 reps
Floor. Drive hips up. Squeeze hard at top.
⭐ Place a heavy book on hips for extra resistance.
Single Leg Romanian Deadlift
3 sets · 10 reps each
Hold DB or water bottle. Balance one foot, hinge forward.
⭐ Touch wall with fingertips for balance while learning.
Good Morning (bodyweight)
3 sets · 12 reps
Hands behind head. Hinge at hips. Feel the hamstrings.
Donkey Kick
3 sets · 15 reps each side
On all fours. Drive heel to ceiling. Squeeze glute at top.
Travel Posterior Chain — 3 rounds
Single Leg Glute Bridge
12 reps each side
Floor only. One foot flat, other extended. Drive through working heel.
Good Morning (bodyweight)
15 reps
Hands behind head. Hip hinge. Hamstrings load.
Reverse Lunge + Glute Focus
10 reps each leg
Step back, sink low, drive through front heel to stand — feel the glute.
Donkey Kick
15 reps each side
On all fours. Heel to ceiling.
