Continuing your workout already in progress. But you can restart if you want.

Work through each stage in order. Some have multiple exercises others have only one. The structure of these stages is intentional, it lets groups of muscles rest while you keep working.

No rest period is required between exercises or stages - but if you need to rest, do so.

Each exercise has a video and instructions, click the thumbnail to see them.

You do each exercise for a number of seconds (like "30s") or a number of repetitions (like "x10") - recommendation is shown to the right of the exercise name.

Some exercises have alternatives that can be easier or harder - buttons will be shown when they are available, feel free to use these whenever you want.

When you have done each exercise in a Stage you should record it by clicking one of the "set" checkboxes at the bottom of the stage. This is just to help you keep track.

Terms:

a repetition is sometimes called a "rep"
one sequence of the exercises in a stage is called a "set"
so you might say something like : Stage X consists of 3 sets of 10 reps of an exercise.

Effort is up to you! Do not over-stress yourself, it is never supposed to hurt. You can always do the lower-end of a range of reps or sets.

Stay hydrated

Stage 1