Program Schedule

Regular Schedule

The program follows a consistent schedule to help establish exercise as a regular habit:

  • Tuesday and Thursday at 17:00 (5:00 PM)
  • Each session lasts 20-45 minutes (progressively increasing throughout the program)
  • Participants should join the Zoom session 5 minutes early to set up

Session Format

Every session follows a consistent format:

  1. Check-in and Welcome (3 minutes)

    • Emotional weather check
    • Physical readiness assessment
    • Overview of session goals

  2. Warm-up (5-8 minutes)

    • Dynamic mobility
    • Movement preparation
    • Light cardiovascular activation

  3. Main Exercise Component (10-25 minutes)

    • Foundational strength movements
    • Progressive loading and technique refinement
    • Coached through proper form and execution

  4. Metabolic Conditioning (3-10 minutes)

    • Interval-based activity
    • Appropriate intensity for current phase
    • Modifications provided as needed

  5. Cool-down and Reflection (4-5 minutes)

    • Gentle stretching
    • Breathing exercises
    • Reflection on session achievements

Zoom Setup

All sessions are conducted via Zoom to eliminate transportation barriers and create a comfortable environment for participants:

  • Links and passwords provided upon enrollment
  • Breakout rooms available for individualized attention when needed
  • Option to have camera off during sessions if preferred
  • Recording available for 24 hours for those who miss a session

Make-up Sessions

If a participant must miss a scheduled session:

  1. They will receive access to the session recording
  2. A simplified “catch-up” routine will be provided
  3. Option to schedule a brief 15-minute check-in with the coach

3-Day Option

For participants who would benefit from additional sessions, a third optional session is available on:

  • Saturday at 11:00 (11:00 AM)
  • This session focuses on recovery, skill development, and mobility
  • Perfect for reinforcing the techniques learned during the week

Calendar Integration

Upon enrollment, participants receive calendar invitations that can be added to their digital calendars, complete with:

  • Zoom links
  • Brief description of the upcoming session focus
  • Equipment needed for each specific session