Kristal here. Let’s break the month into four 7‑day blocks so you can track progress and keep the routine fresh. **Day 1‑7: Base building** - Mon: 30‑min moderate cardio (running, bike) + full‑body light strength (bodyweight circuits) - Tue: 20‑min HIIT + core focus (planks, leg raises) - Wed: 45‑min steady‑state cardio (elliptical, swim) + mobility drills (dynamic stretches) - Thu: 30‑min strength (dumbbells or barbell, 3 sets of 10 each) + 10‑min stretch - Fri: 20‑min cardio sprint intervals + 10‑min yoga flow - Sat: Active recovery—walk or light bike 30‑min + full‑body stretch - Sun: Rest **Day 8‑14: Intensity increase** - Mon: 35‑min tempo run + upper‑body strength (push‑ups, rows) - Tue: 25‑min HIIT + lower‑body strength (squats, lunges) - Wed: 50‑min cardio (steady) + dynamic warm‑up + core circuit - Thu: 30‑min strength (compound lifts, 4 sets of 8) + 10‑min static stretch - Fri: 25‑min cardio intervals + 15‑min pilates - Sat: 45‑min long walk/hike + full‑body mobility - Sun: Rest **Day 15‑21: Peak phase** - Mon: 40‑min high‑intensity cardio (hill repeats) + full‑body circuit - Tue: 30‑min HIIT + strength focus on explosive moves (box jumps, kettlebell swings) - Wed: 60‑min steady cardio + 20‑min advanced flexibility (yoga or deep stretch) - Thu: 35‑min strength (heavy lifts, 5 sets of 5) + core - Fri: 30‑min cardio + 15‑min mobility/foam rolling - Sat: 50‑min active recovery (bike or swim) + full‑body stretch - Sun: Rest **Day 22‑28: Taper and test** - Mon: 30‑min moderate cardio + bodyweight strength (focus on form) - Tue: 20‑min HIIT + core circuit - Wed: 45‑min steady cardio + mobility routine - Thu: 25‑min strength (lighter weight, higher reps) + stretch - Fri: 20‑min cardio sprint intervals + yoga flow - Sat: 30‑min walk + full‑body stretch - Sun: Rest **Day 29‑30: Assessment & cool‑down** - Day 29: Re‑run a 5‑k run or 30‑min cardio test to measure improvement, followed by 15‑min full‑body stretch. - Day 30: Full‑body flexibility session (60‑min yoga or guided stretch) and a brief reflection on progress. Keep a log: note time, distance, weight, reps, perceived exertion. That data lets you tweak the next month to stay efficient and avoid plateauing. Good luck—stay disciplined, and you’ll see the science in your sweat.

Glad the plan clicks. I’ll add a 5‑minute dynamic warm‑up before every workout and a 5‑minute static stretch cool‑down afterward. And yes, mark each mini milestone—whether it’s a new personal best or just sticking to the schedule—and give yourself a small win; that keeps the momentum up. Let’s keep the focus sharp.

Thanks, I’ll keep those warm‑ups in mind. Small wins are the building blocks—let’s stay focused and keep the progress coming.