Every Day
Ten minutes, every day, for four weeks: two of mobility, four of trunk work, four of one movement. Seven different days, one habit.
- Weeks
- 3 4 weeks · with a trainer
- Days a week
- 7
- Level
- Beginner
- Gear
- A patch of floor. A step or a stair on one day; a table or a bar to row under on another, or skip it.
The sessions Every day
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Monday
- Cat–Cow 1 × 10 slow
- Dead Bug 2 × 8 each side
- Bodyweight Squat 2 × 15
Two minutes, four minutes, four minutes. Done before the kettle boils.
Day 2 Tuesday
- Hip Circles 1 × 10 each way
- Plank 2 × 30 sec
- Push-up or Incline Push-up 2 × 8
Push-ups on the counter if the floor is too much today — same movement.
Day 3 Wednesday
- Lunge with Twist 1 × 5 each side
- Side Plank 2 × 20 sec each side
- Walking Lunge 2 × 10 steps
The twist is slow; look at the top hand.
Day 4 Thursday
- Downward Dog 1 × 30 sec, twice
- Superman 2 × 10
- Glute Bridge 2 × 15
Pedal the feet in the dog. Bridges: squeeze at the top for a count of two.
Day 5 Friday
- Inchworm 1 × 5 slow
- Reverse Crunch 2 × 10
- Step-up 2 × 10 each side
A stair is a step. Whole foot on it, stand up tall.
Day 6 Saturday
- Kneeling Hip Flexor Stretch 1 × 30 sec each side
- Bicycle Crunch 2 × 10 each side
- Single-Leg Glute Bridge 2 × 8 each side
Slow bicycles — the shoulder reaches for the knee, not the elbow.
Day 7 Sunday
- Chest Opener 1 × 30 sec, twice
- Plank 2 × 30 sec
- Inverted Row or Superman 2 × 8
Rows under a sturdy table or a bar; supermans on the floor if there is nothing to pull on.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build
- Week 4 · Deload with a trainer
What it trains
Abdominals · Quadriceps · Chest · Glutes · Lower back · Hamstrings · Abductors · Middle back
Questions
How do I add this to my calendar?
Tap Add to my calendar. Pick your days and your first session, then type your name and email. We email you a link. Open it and tap Apple Calendar, Google Calendar or Outlook. For any other app, copy the link. The plan arrives as its own calendar. Each session lands on its date with every set written in the event, so you can read it with no signal.
What do I need?
A patch of floor. A step or a stair on one day; a table or a bar to row under on another, or skip it. Train 7 days a week.
What happens when the three weeks end?
You get the first three weeks free. The day after your last session, an event called “Keep going with Every Day” lands in your calendar. No new sessions arrive after it. Get all 4 weeks free with a trainer. Ask your trainer for their physicalfeed page, open it and tap Move my plan here. Your calendar and what you have logged come with you. You can add a coach any time, you don't need to wait the three weeks.
Plans like this one
Get all 4 weeks free with a trainer.
Ask your trainer
physicalfeed works best with a professional trainer. If your trainer doesn’t have a physicalfeed, ask them why.