8-Week Comeback Plan

The "Stop Making Excuses" Program

Start Date: January 1, 2025 • Goal: Run 2 miles non-stop

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⚠️ General Reminders

Your personal health reminders are shown on your dashboard
Listen to your body - modify exercises as needed
Stay hydrated before, during, and after workouts
2 rest days per week are allowed - use them wisely

🎬 Exercise How-To Videos

New to an exercise? Watch these tutorials for proper form:

▶ Push-ups ▶ Sit-ups ▶ Squats ▶ Lunges ▶ Plank ▶ Burpees ▶ Wall Sit ▶ Stretching

Week 1: Foundation - Just Show Up

Day	Warmup	Strength	Cardio	Stretch
Mon	5 min easy walk	10 push-ups (knees ok), 15 sit-ups, 20 squats • Breathe! Exhale on exertion	10 min walk (no jogging yet)	5 min stretch + deep breathing
Tue	5 min easy walk	10 push-ups (knees ok), 15 sit-ups, 20 squats • Breathe! Exhale on exertion	10 min walk (no jogging yet)	5 min stretch + deep breathing
Wed	5 min easy walk	10 push-ups (knees ok), 15 sit-ups, 20 squats • Breathe! Exhale on exertion	20 min brisk walk	5 min stretch + deep breathing
Thu	5 min easy walk	10 push-ups (knees ok), 15 sit-ups, 20 squats • Breathe! Exhale on exertion	10 min walk (no jogging yet)	5 min stretch + deep breathing
Fri	5 min easy walk	10 push-ups (knees ok), 15 sit-ups, 20 squats • Breathe! Exhale on exertion	20 min brisk walk	5 min stretch + deep breathing
Sat	5 min easy walk	10 push-ups (knees ok), 15 sit-ups, 20 squats • Breathe! Exhale on exertion	10 min walk (no jogging yet)	5 min stretch + deep breathing
Sun	5 min easy walk	10 push-ups (knees ok), 15 sit-ups, 20 squats • Breathe! Exhale on exertion	20 min brisk walk	5 min stretch + deep breathing

Week 2: Foundation - Build the Habit

Day	Warmup	Strength	Cardio	Stretch
Mon	5 min easy walk	10 push-ups (knees ok), 15 sit-ups, 20 squats • Breathe! Exhale on exertion	10 min walk (no jogging yet)	5 min stretch + deep breathing
Tue	5 min easy walk	10 push-ups (knees ok), 15 sit-ups, 20 squats • Breathe! Exhale on exertion	10 min walk (no jogging yet)	5 min stretch + deep breathing
Wed	5 min easy walk	10 push-ups (knees ok), 15 sit-ups, 20 squats • Breathe! Exhale on exertion	20 min brisk walk	5 min stretch + deep breathing
Thu	5 min easy walk	10 push-ups (knees ok), 15 sit-ups, 20 squats • Breathe! Exhale on exertion	10 min walk (no jogging yet)	5 min stretch + deep breathing
Fri	5 min easy walk	10 push-ups (knees ok), 15 sit-ups, 20 squats • Breathe! Exhale on exertion	20 min brisk walk	5 min stretch + deep breathing
Sat	5 min easy walk	10 push-ups (knees ok), 15 sit-ups, 20 squats • Breathe! Exhale on exertion	10 min walk (no jogging yet)	5 min stretch + deep breathing
Sun	5 min easy walk	10 push-ups (knees ok), 15 sit-ups, 20 squats • Breathe! Exhale on exertion	20 min brisk walk	5 min stretch + deep breathing

Week 3: Build - Add Intensity

Day	Warmup	Strength	Cardio	Stretch
Mon	5 min easy walk	10 push-ups (knees ok), 15 sit-ups, 20 squats • Breathe! Exhale on exertion	10 min walk (no jogging yet)	5 min stretch + deep breathing
Tue	5 min easy walk	10 push-ups (knees ok), 15 sit-ups, 20 squats • Breathe! Exhale on exertion	10 min walk (no jogging yet)	5 min stretch + deep breathing
Wed	5 min easy walk	10 push-ups (knees ok), 15 sit-ups, 20 squats • Breathe! Exhale on exertion	10 min walk (no jogging yet)	5 min stretch + deep breathing
Thu	5 min easy walk	10 push-ups (knees ok), 15 sit-ups, 20 squats • Breathe! Exhale on exertion	10 min walk (no jogging yet)	5 min stretch + deep breathing
Fri	5 min easy walk	10 push-ups (knees ok), 15 sit-ups, 20 squats • Breathe! Exhale on exertion	10 min walk (no jogging yet)	5 min stretch + deep breathing
Sat	5 min easy walk	10 push-ups (knees ok), 15 sit-ups, 20 squats • Breathe! Exhale on exertion	10 min walk (no jogging yet)	5 min stretch + deep breathing
Sun	5 min easy walk	10 push-ups (knees ok), 15 sit-ups, 20 squats • Breathe! Exhale on exertion	10 min walk (no jogging yet)	5 min stretch + deep breathing

Week 4: Build - Push Through

Day	Warmup	Strength	Cardio	Stretch
Mon	5 min dynamic warmup	15 push-ups, 20 sit-ups, 25 squats, 10 lunges/leg • Remember: exhale on exertion!	15 min intervals (jog 2 min, walk 1 min)	5 min stretch + cooldown
Tue	5 min dynamic warmup	15 push-ups, 20 sit-ups, 25 squats, 10 lunges/leg • Remember: exhale on exertion!	15 min intervals (jog 2 min, walk 1 min)	5 min stretch + cooldown
Wed	5 min dynamic warmup	15 push-ups, 20 sit-ups, 25 squats, 10 lunges/leg • Remember: exhale on exertion!	30 min walk/jog mix	5 min stretch + cooldown
Thu	5 min dynamic warmup	15 push-ups, 20 sit-ups, 25 squats, 10 lunges/leg • Remember: exhale on exertion!	15 min intervals (jog 2 min, walk 1 min)	5 min stretch + cooldown
Fri	5 min dynamic warmup	15 push-ups, 20 sit-ups, 25 squats, 10 lunges/leg • Remember: exhale on exertion!	30 min walk/jog mix	5 min stretch + cooldown
Sat	5 min dynamic warmup	15 push-ups, 20 sit-ups, 25 squats, 10 lunges/leg • Remember: exhale on exertion!	15 min intervals (jog 2 min, walk 1 min)	5 min stretch + cooldown
Sun	5 min dynamic warmup	15 push-ups, 20 sit-ups, 25 squats, 10 lunges/leg • Remember: exhale on exertion!	30 min walk/jog mix	5 min stretch + cooldown

Week 5: Push - Real Workouts

Day	Warmup	Strength	Cardio	Stretch
Mon	5 min dynamic warmup	20 push-ups, 30 sit-ups, 30 squats, 15 lunges/leg, 30s plank (breathe!), 10 burpees (step-through ok)	20 min continuous jog	5 min stretch + cooldown walk
Tue	5 min dynamic warmup	20 push-ups, 30 sit-ups, 30 squats, 15 lunges/leg, 30s plank (breathe!), 10 burpees (step-through ok)	20 min continuous jog	5 min stretch + cooldown walk
Wed	5 min dynamic warmup	20 push-ups, 30 sit-ups, 30 squats, 15 lunges/leg, 30s plank (breathe!), 10 burpees (step-through ok)	35-40 min sustained cardio	5 min stretch + cooldown walk
Thu	5 min dynamic warmup	20 push-ups, 30 sit-ups, 30 squats, 15 lunges/leg, 30s plank (breathe!), 10 burpees (step-through ok)	20 min continuous jog	5 min stretch + cooldown walk
Fri	5 min dynamic warmup	20 push-ups, 30 sit-ups, 30 squats, 15 lunges/leg, 30s plank (breathe!), 10 burpees (step-through ok)	35-40 min sustained cardio	5 min stretch + cooldown walk
Sat	5 min dynamic warmup	20 push-ups, 30 sit-ups, 30 squats, 15 lunges/leg, 30s plank (breathe!), 10 burpees (step-through ok)	20 min continuous jog	5 min stretch + cooldown walk
Sun	5 min dynamic warmup	20 push-ups, 30 sit-ups, 30 squats, 15 lunges/leg, 30s plank (breathe!), 10 burpees (step-through ok)	35-40 min sustained cardio	5 min stretch + cooldown walk

Week 6: Push - Getting Serious

Day	Warmup	Strength	Cardio	Stretch
Mon	5 min dynamic warmup	20 push-ups, 30 sit-ups, 30 squats, 15 lunges/leg, 30s plank (breathe!), 10 burpees (step-through ok)	20 min continuous jog	5 min stretch + cooldown walk
Tue	5 min dynamic warmup	20 push-ups, 30 sit-ups, 30 squats, 15 lunges/leg, 30s plank (breathe!), 10 burpees (step-through ok)	20 min continuous jog	5 min stretch + cooldown walk
Wed	5 min dynamic warmup	20 push-ups, 30 sit-ups, 30 squats, 15 lunges/leg, 30s plank (breathe!), 10 burpees (step-through ok)	35-40 min sustained cardio	5 min stretch + cooldown walk
Thu	5 min dynamic warmup	20 push-ups, 30 sit-ups, 30 squats, 15 lunges/leg, 30s plank (breathe!), 10 burpees (step-through ok)	20 min continuous jog	5 min stretch + cooldown walk
Fri	5 min dynamic warmup	20 push-ups, 30 sit-ups, 30 squats, 15 lunges/leg, 30s plank (breathe!), 10 burpees (step-through ok)	35-40 min sustained cardio	5 min stretch + cooldown walk
Sat	5 min dynamic warmup	20 push-ups, 30 sit-ups, 30 squats, 15 lunges/leg, 30s plank (breathe!), 10 burpees (step-through ok)	20 min continuous jog	5 min stretch + cooldown walk
Sun	5 min dynamic warmup	20 push-ups, 30 sit-ups, 30 squats, 15 lunges/leg, 30s plank (breathe!), 10 burpees (step-through ok)	35-40 min sustained cardio	5 min stretch + cooldown walk

Week 7: Consolidate - Almost There

Day	Warmup	Strength	Cardio	Stretch
Mon	5 min dynamic warmup	25 push-ups, 40 sit-ups, 40 squats, 20 lunges/leg, 1 min plank (steady breathing), 15 burpees	25 min jog at comfortable pace	5 min stretch + foam roll if available
Tue	5 min dynamic warmup	25 push-ups, 40 sit-ups, 40 squats, 20 lunges/leg, 1 min plank (steady breathing), 15 burpees	25 min jog at comfortable pace	5 min stretch + foam roll if available
Wed	5 min dynamic warmup	25 push-ups, 40 sit-ups, 40 squats, 20 lunges/leg, 1 min plank (steady breathing), 15 burpees	25 min jog at comfortable pace	5 min stretch + foam roll if available
Thu	5 min dynamic warmup	25 push-ups, 40 sit-ups, 40 squats, 20 lunges/leg, 1 min plank (steady breathing), 15 burpees	25 min jog at comfortable pace	5 min stretch + foam roll if available
Fri	5 min dynamic warmup	25 push-ups, 40 sit-ups, 40 squats, 20 lunges/leg, 1 min plank (steady breathing), 15 burpees	25 min jog at comfortable pace	5 min stretch + foam roll if available
Sat	5 min dynamic warmup	25 push-ups, 40 sit-ups, 40 squats, 20 lunges/leg, 1 min plank (steady breathing), 15 burpees	25 min jog at comfortable pace	5 min stretch + foam roll if available
Sun	5 min dynamic warmup	25 push-ups, 40 sit-ups, 40 squats, 20 lunges/leg, 1 min plank (steady breathing), 15 burpees	25 min jog at comfortable pace	5 min stretch + foam roll if available

Week 8: Prove It - 2-Mile Test!

Day	Warmup	Strength	Cardio	Stretch
Mon	5 min dynamic warmup	25 push-ups, 40 sit-ups, 40 squats, 20 lunges/leg, 1 min plank (steady breathing), 15 burpees	25 min jog at comfortable pace	5 min stretch + foam roll if available
Tue	5 min dynamic warmup	25 push-ups, 40 sit-ups, 40 squats, 20 lunges/leg, 1 min plank (steady breathing), 15 burpees	25 min jog at comfortable pace	5 min stretch + foam roll if available
Wed	5 min dynamic warmup	25 push-ups, 40 sit-ups, 40 squats, 20 lunges/leg, 1 min plank (steady breathing), 15 burpees	25 min jog at comfortable pace	5 min stretch + foam roll if available
Thu	5 min dynamic warmup	25 push-ups, 40 sit-ups, 40 squats, 20 lunges/leg, 1 min plank (steady breathing), 15 burpees	25 min jog at comfortable pace	5 min stretch + foam roll if available
Fri	5 min dynamic warmup	25 push-ups, 40 sit-ups, 40 squats, 20 lunges/leg, 1 min plank (steady breathing), 15 burpees	25 min jog at comfortable pace	5 min stretch + foam roll if available
Sat	10 min easy warmup	Light stretching only	🏆 2-MILE TEST RUN - Prove you're back!	10 min cooldown + stretch
Sun	REST & CELEBRATE	You made it! 🎉	Recovery walk if you want	Full body stretch

"The best time to start was 10 years ago. The second best time is today."

2 rest days per week allowed • Log before 10 PM or face Chad