💪 Get Fit

Olli · 4 runs/week + a 15-min home circuit on the rest of the days

This week — tap a day to log

0Runs / 4

0Home sessions

0Day streak

Tap cycles: 🏃 Run → 💪 Home circuit → 😴 Rest → clear. Saved on this device.

The weekly plan

🏃Run ×4 · 30 min easywhen you can

💪Home circuit · 15–20 minon no-run days

😴1 rest dayrecover

I'll ping you each morning: running today? If not, that's a home-circuit day.

15-min home circuit · no equipment

Warm up 2 min (arm circles, 30 jumping jacks). Then 3 rounds, ~40s rest between rounds:

🙌Push-upsknees down if needed×10–15

🦵Bodyweight squats×20

🪵Planktight core, flat back40–60s

🔥Sit-ups / crunches×20

🚶Lungesalternating×10/leg

🏔️Mountain climbers40s

Cool down 2 min (hamstring + chest + hip stretch). Progress: wk 1–2 = 3 rounds · wk 3–4 = add 5 reps each · wk 5+ = 4 rounds. Too easy? slow the squats/push-ups down (3s down).

Low-carb · stay full, no Mounjaro

Protein every meal — eggs, beef, chicken, salmon/sashimi, prawns, Greek yogurt, cottage cheese
Volume veg — cabbage, broccoli, cauliflower, spinach, courgette, peppers, avocado
Fats for staying power — olive oil, nuts, avocado, cheese
Skip — bread, rice, sugar, liquid calories

Tricks: protein first on the plate · big glass of water before meals · water + a little extra salt the first week.

≤ 2 meals/daywater defaultless alcohol

General guidance, not medical advice — loop a doctor for anything medical.