The Complete 6-Week Walking-to-Running Plan to Restore Metabolic Flexibility and Boost Insulin Sensitivity

Posted on August 23, 2025 by Tom

If you feel “out of shape” or intimidated by running, this plan is designed for you. Over the next six weeks, we’ll take you from simple, approachable walking sessions all the way to jogging continuously for 20-30 minutes. Step by step, you’ll restore metabolic flexibility, dramatically improve blood sugar control, and lay the foundation for becoming a confident runner.

👉 For maximum results, pair this plan with my 30-Day Blood Sugar Reset. Movement + nutrition = unstoppable metabolic freedom.

Why This Works

Low barrier to entry: You don’t need to “be in shape” to start.
Blood sugar control: Walking after meals helps reduce glucose spikes. Jogging amplifies insulin sensitivity.
Progressive overload: Small, steady increases prevent burnout and keep the body adapting.
Confidence building: Every week, you’ll see and feel yourself getting stronger.

By the end, you’ll not only be walking faster and farther, you’ll be jogging with ease, ready to step into my 2-Week Running Plan to level up even further.

Weeks 1–2: Walking Foundation

Goal: Build consistency, stamina, and comfort with regular walking. Intensity described as % of effort (easy = 40-50%, brisk = 55-65%).

Week 1

Day 1: 20 minutes easy walk.
Day 2: 25 minutes easy walk. Optional: 5 min walk after your biggest meal.
Day 3: 20 minutes brisk walk (55-60%).
Day 4: Rest or 10-minute recovery walk.
Day 5: 30 minutes alternating 2 min brisk / 2 min easy.
Day 6: 25 minutes steady walk.
Day 7: Rest or light activity.

Week 2

Day 8: 25 minutes brisk walk.
Day 9: 20 minutes easy walk after dinner.
Day 10: 30 minutes alternating 3 min brisk / 2 min easy.
Day 11: Rest or 10-15 minute recovery walk.
Day 12: 35 minutes steady brisk walk. Optional: finish with 2-3 min at power-walk pace.
Day 13: 25 minutes brisk walk + optional 30s jog intervals (30s jog / 90s walk × 2-3).
Day 14: Rest.

Weeks 3-6: Walking-to-Jogging Progression

Goal: Gradually layer in jogging intervals, building to continuous light jogs by Week 6.

Week 3

Day 15: 30 min (4 min brisk walk + 1 min jog, repeat).
Day 16: 20-25 min easy walk.
Day 17: 25 min (3 min brisk walk / 90s jog intervals).
Day 18: Rest or 10-15 min recovery walk.
Day 19: 30 min brisk walk with optional short jog bursts at the end.
Day 20: 20-25 min easy walk.
Day 21: Rest.

Week 4

Day 22: 30 min (3 min brisk walk + 2 min jog, repeat).
Day 23: 25 min easy walk.
Day 24: 30 min alternating 2 min brisk walk / 2 min jog.
Day 25: Rest or gentle walk.
Day 26: 35 min brisk walk with 3 × 90s jog intervals.
Day 27: 20-25 min easy walk.
Day 28: Rest.

Week 5

Day 29: 30 min (2 min brisk walk + 3 min jog, repeat).
Day 30: 25 min easy walk.
Day 31: 30 min alternating 2 min brisk walk / 4 min jog.
Day 32: Rest.
Day 33: 35 min brisk walk with 4 × 2 min jog intervals.
Day 34: 20-25 min easy walk.
Day 35: Rest.

Week 6

Day 36: 35 min alternating 1 min brisk walk / 5 min jog.
Day 37: 25 min easy walk.
Day 38: 30-35 min steady jog (light, 65-70% effort). Walk breaks as needed.
Day 39: Rest or gentle walk.
Day 40: 35 min steady brisk walk or light jog.
Day 41: 20-25 min easy walk.
Day 42: Rest and reflect. You can now jog continuously for 20-30 minutes.

Next Steps

Congratulations! You’ve gone from “out of shape” to walking confidently and jogging with ease in just six weeks. From here, you can:

Repeat the program, gradually increasing your jogging segments.
Work up to 45-60 minutes of continuous activity.
Step confidently into my 2-Week Running Plan for structured running workouts that take your insulin sensitivity and performance even higher.

And remember: pair your movement with the 30-Day Blood Sugar Reset to lock in long-term metabolic freedom. Together, they remove the guesswork and give you the exact blueprint to thrive.

From your first step to your first run, this is your roadmap back to metabolic freedom.

Tom
https://linktr.ee/metalpalace

2-Week Walking Plan to Restore Metabolic Flexibility, Boost Insulin Sensitivity, and Build Toward Running

Posted on August 23, 2025 by Tom

If you’re not ready to run yet, you are exactly where you need to be. Walking is one of the most underrated tools for restoring metabolic flexibility, improving blood sugar control, and regaining confidence in your own body. In fact, walking lays the foundation for safely progressing into jogging or running without burning out or risking injury.

If your body has been whispering (or shouting) that something isn’t right whether it’s low energy, stubborn weight, or pre-diabetic blood sugar readings, this plan is for you. Step by step, you’ll build stamina, improve insulin sensitivity, and start reclaiming the freedom to enjoy food and life without fear of blood sugar swings.

👉 If you’re looking for a complete reset of your nutrition and lifestyle alongside this walking plan, check out my 30-Day Blood Sugar Reset. Pairing the two together creates powerful momentum.

Why Walking Works for Blood Sugar & Metabolic Flexibility

Accessible movement: No special equipment, no need to be “fit” to start.
Improves insulin sensitivity: Walking after meals lowers blood glucose naturally.
Builds mitochondria: Even gentle movement upgrades your body’s energy engines.
Progressive overload: Just like running or lifting, you can gradually increase time, pace, and intensity.

When you’re consistent, walking isn’t “just walking.” It’s the bridge to full metabolic freedom and, if you want it, running performance later on.

The 2-Week Walking Plan

Format: Walks are listed by day. Each day includes duration, pace guidance, and optional add-ons. Pace is described by intensity (% of effort) so anyone can apply this, regardless of fitness level.

Week 1

Day 1: 20 minutes easy walk (about 40-50% effort). Think conversational pace.
Day 2: 25 minutes easy walk. Optional: walk 5 minutes after your largest meal to aid glucose control.
Day 3: 20 minutes brisk walk (55-60% effort). Breathing a little heavier, but still able to talk.
Day 4: Rest or 10-minute recovery walk.
Day 5: 30 minutes alternating 2 minutes brisk / 2 minutes easy.
Day 6: 25 minutes steady walk at 50–55% effort.
Day 7: Rest or light activity (yoga, stretching, casual walking).

Week 2

Day 8: 25 minutes brisk walk (60% effort).
Day 9: 20 minutes easy walk after dinner.
Day 10: 30 minutes alternating 3 minutes brisk / 2 minutes easy.
Day 11: Rest or 10-15 minute recovery walk.
Day 12: 35 minutes steady brisk walk (60% effort). Optional: last 2-3 minutes at near power-walk pace (65–70%).
Day 13: 25 minutes brisk walk + 5 minutes optional “walk/jog” intervals if comfortable (30s jog / 90s walk).
Day 14: Rest and reflect. Notice how much stronger you feel compared to Day 1.

Next Steps

If you complete this 2-week walking plan, congratulations! You’ve laid down the foundation for a metabolically free future. From here, you can repeat the plan by:

Gradually increasing your brisk pace segments.
Adding time to your total walks (work up to 45-60 minutes).
Testing gentle jog intervals as your body feels ready.

When you feel confident, transition into my 2-Week Running Plan. That’s where we turn walking progress into true running performance, while continuing to skyrocket insulin sensitivity.

And don’t forget, you can supercharge all of this by pairing your walks with the 30-Day Blood Sugar Reset. It’s how you move from “just managing” to total metabolic flexibility, where your body thrives on carbs, fats, or whatever fuel you throw at it.

Your body adapts to what you consistently do. Start walking, stay consistent, and you’ll be amazed how quickly “out of shape” turns into resilient, free, and unstoppable.

Tom
https://linktr.ee/metalpalace

2-Week Running Plan to Restore Metabolic Flexibility, Boost Insulin Sensitivity, and Improve Performance

Posted on August 20, 2025 by Tom

Priority: Restore metabolic flexibility; your body’s ability to switch on demand between carbs and fat while improving VO₂max, lactate tolerance, and overall insulin sensitivity.

How to read this: I include my own absolute paces (e.g., a 6:00/mile) and universal intensity targets (percent of effort, % of max heart rate, and RPE) so anyone can apply it at their current level.

Why This Works

Continuous high-intensity builds sustained glucose disposal and lactate tolerance.
Zone 2 base expands mitochondria and trains fat oxidation.
Switching intervals repeatedly toggle between glycolysis (carbs) and fat oxidation; exactly what “metabolic flexibility” means.
Sprint + endurance combo depletes glycogen quickly, then forces an immediate shift to fat as the primary fuel.

How to Scale Your Effort

Continuous Lactate Run: ~90-92% max effort (~105-110% of your 5K race pace) • RPE 8.5-9/10.
Metabolic Switching Intervals (work phase): 95-100% of your 1‑mile race pace • RPE 9-9.5/10.
Zone 2 Base/Recovery Runs: 65-75% max HR • RPE 4-5/10.
Sprints: 100-110% of your 1‑mile pace • RPE 9.5-10/10.
My absolute pace reference: 6:00/mile for high‑intensity efforts, ~9:30-10:00/mile for Zone 2. Replace with your equivalents using the percentages/RPE above.

RPE quick key: 10 = all‑out; 9 = very hard; 5 = steady, speaking in short sentences; 3 = easy conversation.

Week 1

Day 1 – Continuous Lactate Tolerance Run

Effort: 90-92% max effort (~105-110% of 5K pace) • RPE 8.5-9/10.
My pace example: ~6:00/mile.
Structure: 5-10 min easy warm‑up (50-60% effort) → 0.75-1.0 miles continuous at target pace → 5 min easy cool‑down.
Metabolic focus: Sustained glycolysis, glucose clearance, lactate tolerance.

Day 2 – Zone 2 Base Run

Effort: 65-75% max HR • RPE 4-5/10.
My pace example: ~9:30-10:00/mile.
Structure: 30-45 minutes continuous at Zone 2.
Metabolic focus: Mitochondrial biogenesis and fat oxidation efficiency.

Day 3 – Metabolic Switching Intervals

Work phase: 95-100% of 1‑mile race pace • RPE 9-9.5/10 (my pace ~6:00/mile).
Recovery: 1 min moderate walk/jog • RPE 3-4/10.
Structure: 5-10 min warm‑up → 6 rounds of 2 min hard / 1 min recovery → 5 min cool‑down.
Metabolic focus: Rapid fuel switching, lactate clearance, insulin‑independent glucose uptake.

Day 4 – Rest / Active Recovery

Walk, mobility, easy cycling < 60% max HR. Keep it restorative.

Day 5 – Sprint + Endurance Combo

Sprint block: 8 × 20 sec @ 100-110% of 1‑mile pace • RPE 9.5-10/10 (my pace ~5:30-6:00/mile).
Between sprints: 100 sec walk.
Transition: 3-4 min easy walk.
Zone 2 block: 20-30 min @ 65-75% max HR.
Metabolic focus: Fast glycogen depletion → forced fat oxidation under fatigue.

Day 6 – Zone 2 Recovery Run

Effort: Keep closer to ~65% max HR • RPE 4/10.
Structure: 25-40 minutes relaxed Zone 2.
Purpose: Aerobic base without compromising recovery.

Day 7 – Rest

Optional gentle yoga, breath work, or additional walking.

Week 2

Day 1 – Metabolic Switching Intervals

Repeat Week 1 Day 3.

Day 2 – Zone 2 Base Run

Repeat Week 1 Day 2.

Day 3 – Continuous Lactate Tolerance Run

Repeat Week 1 Day 1.

Day 4 – Rest / Active Recovery

Same as Week 1 Day 4.

Day 5 – Sprint + Endurance Combo

Repeat Week 1 Day 5.

Day 6 – Zone 2 Recovery Run

Repeat Week 1 Day 6.

Day 7 – Rest

Fully off or gentle mobility.

Progression & Adaptation

Every 2-3 weeks: Add 1 additional interval round (up to 8 total) or extend Zone 2 by 5 minutes.
Ceiling rule: Increase only one variable at a time-either intensity or volume, not both in the same week.
Recovery markers: Morning resting HR, sleep quality, and how quickly your breathing settles after warm‑ups. If these trend worse, dial back for 5-7 days.

Safety & Form Notes

Always warm up (5-10 min easy) and cool down (5+ min easy).
Choose flat, safe surfaces for sprints and hard efforts. Prioritize cadence and posture over raw speed.
If you’re new to intervals or returning from a layoff, start with 4 rounds on switching days and build up.
When in doubt, undershoot intensity the first week; consistency beats hero workouts.

Apply This to Your Own Goals

Use the percentages and RPE to set your personal paces. If you don’t know your mile or 5K pace yet, go by RPE for two weeks while you build rhythm. As your fitness improves, re‑test a 1‑mile and/or 5K and update your targets.

Pair this running protocol with nutrient‑dense meals, sleep hygiene, and smart strength training to compound gains in insulin sensitivity and metabolic flexibility. If you want a deeper dive into building metabolic freedom, join my program: 30‑Day Blood Sugar Reset.

Tom
https://linktr.ee/metalpalace

🔥 The Complete Workout Plan to Reset Metabolic Flexibility and Boost Insulin Sensitivity🔥

Posted on August 3, 2025 by Tom

Week 1 – Insulin Sensitivity Reset

This foundational week is designed to rapidly improve glucose disposal, upregulate GLUT4, and jumpstart metabolic flexibility by hitting every major insulin sensitivity pathway.

Day 1 – Full Body Resistance Training: Compound Heavy Lifts

Goal: Maximize systemic glucose uptake using heavy loads across large muscle groups.

🔥 Warm-Up (5–7 min)

Jump rope or incline treadmill walk – 3 min
Dynamic mobility: Leg swings x10/leg, Arm circles x10 forward/back, Hip openers (World’s Greatest Stretch) x5/side

🏋️ Full Body Strength Blocks

🅰️ Barbell Back Squats – 4×6–8 (Rest 90 sec)
🅱️ Barbell or DB Bench Press – 4×6–8 (Rest 60–90 sec)
🅲 Superset (4 rounds):
– Weighted Pull-Ups or Lat Pulldown – 6–10 reps
– Plank-to-Push-Up or Hanging Leg Raise – 10–12 reps
– Rest: 60 sec
🅳 Barbell or Trap Bar Deadlifts – 3×5–6 (Rest 2 min)
🅴 Superset (3 rounds):
– Standing Overhead Press – 6–8 reps
– Walking Lunges – 10/leg
– Rest: 75 sec

⚡ Optional HIIT Finisher (8–12 min)

Treadmill: 30 sec sprint / 90 sec walk × 6 rounds
AirBike: 15 sec all-out / 45 sec cruise × 8 rounds
Rower: 20 sec hard / 40 sec easy × 6–8 rounds

🧘 Cooldown + Breathwork (5–10 min)

Pigeon pose, hamstring stretch, chest opener – 30 sec each
3–5 min deep nasal breathing
Rehydrate with electrolytes

🍽️ Post-Workout Smoothie

Shakeology, ½ banana or berries, flax/chia, almond milk + water, cinnamon, optional creatine

Day 2 – HIIT Conditioning (Mitochondrial Reset)

Goal: Boost insulin-independent glucose uptake via explosive sprint intervals.

🔥 Warm-Up (5–7 min)

5 min cardio: Brisk incline walk or AirBike
Mobility drills: High knees, A-skips, leg swings x10/leg, world’s greatest stretch x3/side

🏃 Sprint Intervals

30 sec sprint / 90 sec walk × 8–10 rounds

💪 Core Superset

Hanging Leg Raises – 3×12–15
Ab Wheel Rollouts – 3×8–10
Rest 60–75 sec between sets

🧘 Cooldown (5–10 min)

Flat walk – 3 min
Standing quad stretch + hip flexor lunge hold – 30 sec/side
3 min nasal breathing + cold rinse (optional)

Day 3 – Upper Body Metabolic Resistance + Supersets

Goal: Maximize upper-body insulin sensitivity through volume and time-under-tension.

🔥 Warm-Up (7–8 min)

Incline walk or light rowing – 3 min
Band pull-aparts x20, shoulder circles x10
Push-Ups x10, light DB shoulder press x10

💪 Supersets

Superset 1:
– Incline DB Press – 4×10–12
– Lat Pulldown – 4×10–12
– Rest 75 sec
Superset 2:
– Arnold Press – 3×12
– Seated Cable Row – 3×12
– Rest 60 sec
Superset 3:
– Dips – 3×10–12
– Face Pulls – 3×15
– Rest 60–75 sec

⚡ Metabolic Finisher

Battle Rope Slams × 30 sec
Jump Squats × 15
Repeat 3 rounds, 30 sec rest between

🧘 Cooldown (5–8 min)

Chest opener, cross-body shoulder stretch – 30 sec each
Breathwork – 3–5 min with arms overhead

Day 4 – Active Recovery / Zone 2 Cardio

Goal: Mitochondrial recovery and fat oxidation at a low aerobic intensity.

🔥 Warm-Up (5–7 min)

Dynamic joint mobility (neck, shoulders, hips)
March in place or incline walk – 3 min

🚶 Cardio

45–60 min incline treadmill walk OR light cycling/elliptical
Stay in Zone 2 (60–70% max HR)

🧘 Cooldown + Mobility

Foam roll glutes, hamstrings, calves – 1 min each
Standing forward fold + seated twist
3 min mindful breathwork

Day 5 – Lower Body Resistance + Supersets

Goal: Activate large insulin-sensitive muscle groups in the lower body.

🔥 Warm-Up (8–10 min)

AirBike – 3 min
Bodyweight squats x15, Glute bridges x15, Walking lunges x10/leg

🏋️ Supersets

Superset 1:
– Trap Bar Deadlift – 4×6–8
– Standing Calf Raises – 4×15
– Rest 90 sec
Superset 2:
– Bulgarian Split Squats – 3×10/leg
– Hamstring Curls – 3×12
– Rest 75 sec
Superset 3:
– Barbell Hip Thrusts – 3×12–15
– Goblet Squats – 3×12
– Rest 75–90 sec

⚡ Finisher

Farmer’s Carries – 3×30 sec with moderate to heavy DBs

🧘 Cooldown (8 min)

Pigeon pose, deep squat hold, seated forward fold – 30 sec each
Legs-up-the-wall + nasal breathing – 3 min

Day 6 – Cardio Intervals + Core Superset

Goal: Glycogen depletion and non-insulin-dependent glucose uptake.

🔥 Warm-Up (5–7 min)

Light cardio – 2–3 min
Leg swings x10, hip openers, cat/cow x10

💥 Intervals

Stairmaster or Rower: 1 min fast / 2 min slow × 6–8 rounds

💪 Core Superset

Russian Twists – 3×40 twists
Plank to Push-Up – 3×12
Rest 60 sec between rounds

🧘 Cooldown (5–8 min)

Walk or bike slowly – 3 min
Standing quad stretch, couch stretch – 30 sec/side
Cold plunge or contrast shower (optional)

Day 7 – Full Body Flow + Light Circuit

Goal: Parasympathetic activation, lymphatic drainage, and movement quality.

🔥 Warm-Up (5–7 min)

Rebounder or walk – 2 min
Joint mobility drills: neck rolls, shoulder shrugs, spinal twists

🧘 Mobility Flow (30 min)

World’s Greatest Stretch, Deep Squat Hold, Hip + Shoulder CARs, Thoracic Rotations

💪 Light Circuit (2 rounds)

Air Squats × 20
Push-Ups × 15
Band Pull-Aparts × 20
Plank Hold × 30 sec
Rest 30–45 sec between rounds

🧘 Breathwork / Meditation (10 min)

Box Breathing (4-4-8) or guided meditation

Week 2 – Adaptation & Acceleration

Use this phase for 4–8 weeks in alternating fashion with Week 1 to keep your metabolism adapting and insulin sensitivity improving from every angle.

Day 8 – Full Body Power + Explosiveness

Goal: Recruit fast-twitch muscle fibers for glucose uptake and power output.

🔥 Warm-Up (8–10 min)

Jump rope or high-knees – 2 min
Arm circles x10, Hip openers x5/side, Leg swings x10/leg, Bodyweight squats x15
2 sets: Empty bar hang cleans x3, Light DB push press x5

🏋️ Training

Hang Power Cleans – 4×3 (2–3 min rest) – Explode through hips, catch high, elbows up
Push Press – 4×5 (90–120 sec rest) – Dip, drive, press overhead; brace core
Superset (3 rounds):
– DB Step-Ups – 3×10/leg
– Barbell Bent-Over Rows – 3×10
– Rest: 75–90 sec
Finisher: Jump Rope EMOM – 5 min (40 sec work / 20 sec rest)

🧘 Cooldown (8–10 min)

Pigeon pose x30 sec/side, Hip flexor lunge hold x30 sec/side
Banded shoulder stretch x30 sec
3 min nasal box breathing (4-4-8)

Day 9 – Sprint Conditioning + Weighted Core

Goal: Maximize AMPK activation and core control under fatigue.

🔥 Warm-Up (8–10 min)

Incline walk – 3 min, Sprint drills – 2 min
Leg swings x10, Hip openers x5, Arm circles x10

🏃‍♂️ Training

Hill Sprints – 10×20 sec – Walk down for recovery (90–120 sec)
Weighted Russian Twists – 3×20 (60 sec rest)
Weighted Hanging Knee Raises – 3×12 (60 sec rest)

🧘 Cooldown (8–10 min)

Flat walk – 3 min, Kneeling hip flexor stretch – 30 sec/side
Supine spinal twist – 30 sec/side
Cold shower or contrast bath (optional)

Day 10 – Upper Body Hypertrophy + Volume Load

Goal: Stimulate GLUT4 translocation and upper-body muscle growth.

🔥 Warm-Up (7–9 min)

Light incline walk or row – 3 min
Band pull-aparts x20, Shoulder rolls x10
Empty bar bench x10, Light DB lateral raise x10

🏋️ Supersets & Tri-set

Superset 1:
– DB Chest Fly – 4×12
– Straight-Arm Pulldown – 4×15 (60–75 sec rest)
Superset 2:
– Cable Lateral Raise – 3×15
– Reverse Pec Deck – 3×15 (60 sec rest)
Tri-set:
– Barbell Curls – 3×12
– Triceps Rope Pushdowns – 3×15
– Push-Ups to failure (75–90 sec rest)
Finisher: Battle Ropes – 30 sec on / 30 sec off x3 rounds

🧘 Cooldown (7–10 min)

Wall pec stretch x30 sec/side, Doorway lat stretch x30 sec
Forearm stretch x20 sec each arm, 3 min seated breathing

Day 11 – Long Duration Zone 2 Cardio

Goal: Build aerobic base and mitochondrial function.

🔥 Warm-Up (5–7 min)

Light bike or rower – 3 min
Shoulder & hip CARs x5/side
Bodyweight squats x15

🚴 Steady-State Cardio

Choose One: Rower, AirBike, or Outdoor Cycling – 50–60 min
Maintain 60–70% max heart rate

🧘 Cooldown (10 min)

Foam roll calves, quads, glutes – 1 min each
Seated forward fold – 1 min
Couch stretch – 30 sec/side
Legs up the wall + nasal breathing – 3 min

Day 12 – Glute + Hamstring Focus (Posterior Chain)

Goal: Maximize glucose clearance using posterior-chain strength.

🔥 Warm-Up (10 min)

AirBike – 3 min
Hip bridges x15, Hamstring walkouts x10
Bodyweight RDLs x10, Band good mornings x10

🏋️ Supersets + Finisher

Superset 1:
– Romanian Deadlifts – 4×10
– Glute Bridges – 4×20 (75–90 sec rest)
Superset 2:
– Step-Back Lunges – 3×10/leg
– Hamstring Curls – 3×12 (75 sec rest)
Finisher: Sled Push or Farmer’s Carries – 3×40 sec (60–75 sec rest)

🧘 Cooldown (8–10 min)

Couch stretch – 30 sec/side, Supine figure 4 – 30 sec/side
Standing hamstring stretch – 30 sec
Legs-up-the-wall – 3 min

Day 13 – Contrast Training + Flow

Goal: Reset CNS through high-low stimulus contrast and mobility.

🔥 Warm-Up (7–10 min)

AirBike – 3 min
World’s Greatest Stretch x3/side
Push-Ups x10, High knees x20 sec
Deep squat hold x30 sec

🔁 Contrast Set (6 rounds)

20 sec Sprint
30 sec Push-Ups
60 sec Slow Walk or Light Bike
Optional rest 90 sec between rounds

🧘 Mobility Flow (15–20 min)

Deep Squat Hold, Thoracic Rotations x10/side
Shoulder CARs x5/side, Forward Fold x60 sec
Breathing with spinal twist

Day 14 – Regeneration Day: Full Body Flush

Goal: Full systemic reset, lymph flow, CNS recovery.

🔥 Warm-Up (5–7 min)

Joint rotations: ankles, hips, shoulders, wrists
March in place or rebounder – 3 min
Mobility: Cat/Cow x10, Bird Dog x10/side, Glute bridges x15

🧘 Light Circuit (2–3 rounds)

Air Squats – 20, Resistance Band Rows – 20
Knee Push-Ups – 15, Dead Bug Hold – 30 sec
Rest 30–45 sec between rounds

🧘 Cooldown + Recovery

Box Breathing (4-4-8) – 5 min
Optional: Sauna, Cold Plunge, or Epsom Bath

✅ Repeat Weeks 1 & 2 in alternating fashion for 4–8 weeks.
Then progress to a strength or performance-focused phase.

→ Click here to join the 30-Day Blood Sugar Reset

Tom
https://linktr.ee/metalpalace