Saturday 30 May 2026 · On the road 10:00–13:30 (kids' swim + playground) · bodyweight only while out · nap PM
| Time | Focus | Exercise | Reps | Weight | Description | Guide | Video |
|---|---|---|---|---|---|---|---|
| ~08:30 | Sun salutation | 1 round ✓ | Flow through cat-cow, downward dog, lunge — wake the spine and hips | ||||
| ~09:15 | Goblet squats | 8 ✓ | 14.8 kg | Hold dumbbell at chest, squat to depth, drive through heels | video | ||
| ~11:00 | Bodyweight squats | 12 | While kids swim — chest up, sit back, full depth | ||||
| Single-leg stand (eyes closed) | 30s / side | Progress to arms-crossed (was 45s R / 35s L T-pose). Zero gear, do anywhere | |||||
| ~12:00 | Calf raises | 15 ✓ | Off a curb if handy — full stretch at bottom, squeeze at top | ||||
| Dead hang | 30s ✓ | Off the playground rack — matches baseline, shoulders felt fine | video | ||||
| Plank | 30s ✓ | Held at the playground — straight line, brace core | video | ||||
| Walk / hike | 1.75 km · 24 min ✓ | Teylingen hike, avg HR 90 (easy Z1–2) — counts toward weekly cardio volume | |||||
| ~15:00 | Dead bugs | 20 ✓ | Low back flat to floor, opposite arm/leg extend slow | ||||
| Crunches | 10 ✓ | Controlled, exhale on the way up | |||||
| Bodyweight lunges | 10 / side ✓ | Step out, knee tracks over toe, drive back up | |||||
| Plank (2nd of the day) | 30s ✓ | Second hold today — straight line, brace core | video | ||||
| Cat-cow | 8 cycles ✓ | Slow spinal flex/extend with breath | |||||
| Hamstring stretch | 2×30s ✓ | Seated or standing forward fold, 60% intensity — not max | |||||
| ~16:30 | Push-ups (light, 50%) | 10 ✓ | Elbow held up fine — stopped short of failure | video | |||
| Chest doorway stretch | 2×30s | Forearm on frame, gently rotate away — opens chest after swim/push | |||||
| ~19:30 | Hip flexor stretch | 2×30s / side | Kneeling lunge, tuck pelvis, lean forward gently | ||||
| Calf stretch | 2×30s / side | Wall stretch — back leg straight, heel down |