✈️ Royal Canadian Air Force 5BX — Daily Morning Routine
The 5BX plan was developed by the Royal Canadian Air Force in the 1950s and became one of the most effective minimal-equipment fitness programmes ever created. It takes exactly 11 minutes, requires no equipment, and is done every single morning before you do anything else. King Charles has followed it for decades. Start at Level D− and progress only when you can complete all reps comfortably.
The golden ruleDo this EVERY day — gym days, rest days, travel days, holiday days. 11 minutes. No excuses. This is the daily habit that maintains your baseline fitness between gym sessions and on the road in Scotland.
Exercise 1 — Stretching (2 minutes)
1
Toe-Touch Stretch
2 minutes · Slow and controlled
Stand feet shoulder-width. Reach arms overhead, then bend forward and reach toward toes. Don't bounce. Return to standing. Loosens the entire posterior chain — back, hamstrings, calves. Modified: bend knees slightly if lower back is tight. Repeat for full 2 minutes.
Exercise 2 — Sit-Ups (1 minute)
2
Sit-Ups or Curl-Ups
1 minute · As many as comfortable
Lie on back, knees bent, feet flat. Curl up to sitting position. Modified version (recommended for lower back): partial curl-up only — lift shoulders off floor, hold 1 second, lower back down. This is the curl-up from your Village Gym plan. Don't yank your neck.
Exercise 3 — Back Extensions (1 minute)
3
Prone Back Extensions (Superman)
1 minute · Slow controlled lifts
Lie face down, arms by sides or extended overhead. Lift chest and legs off floor simultaneously. Hold 2 seconds, lower slowly. Directly strengthens your lower back for rucksack carrying and Scottish terrain. Don't jerk — slow and controlled every rep.
Exercise 4 — Push-Ups (1 minute)
4
Push-Ups
1 minute · Use incline version if needed
Standard push-up position. Lower chest to floor, push back up. Modified: hands on the edge of your bed or a chair (incline push-up) — still effective, much easier on the wrists. Build toward full push-ups over the 16 weeks. Quality over quantity always.
Exercise 5 — Running on the Spot (6 minutes)
5
Running / Marching on the Spot
6 minutes · Build pace gradually
Start with marching on the spot (knees up) for the first 2 weeks. Build to jogging on the spot. Weeks 5+: add high knees and alternate with 30 sec faster pace. This is your daily cardio stimulus — nasal breathing only for the first 4 weeks. The 6 minutes is what makes this genuinely effective.
5BX progression — how to advanceThe original plan has levels D− through A+ across 6 charts. Start at the easiest level (D−). Only move up when you can complete all reps comfortably within the 11 minutes. For your goals, reaching Chart 2 Level B by the time you reach Scotland is excellent progress. Don't rush the progression.
👑 King Charles connection
The 5BX plan was widely reported in 2024 as part of King Charles's morning routine — a 12-minute variation he has maintained for decades. It's designed to be the minimum effective dose: no gym, no equipment, anywhere in the world. Perfect for hotel rooms in Scotland.
~16
Weeks to Scotland
Start here every morning — before the gymDo your 5BX routine first (11 mins). Tap the "☀️ 5BX Wake-Up" tab to see it. Today's gym session comes after.
Day 1 — Back to the Gym
First session after 6 years away. Move well, don't go hard. Boxing at the end is your stress outlet and your best calorie burn. Tick each exercise as you go.
🔥 Warm-Up — 8 mins
🚶
Treadmill Walk — incline 2–3%
5 minutes · Easy pace
Warm the joints. Get blood moving. Don't run yet.
🔄
Dynamic Mobility Circuit
3 minutes · No rest
Leg swings (10 each) → hip circles (8 each) → arm circles (10) → bodyweight squat (10, slow). Repeat once.
💪 Strength — Lower Body & Core
Today's ruleStart lighter than you think. Tendons haven't been loaded in 6 years. Leave 3–4 reps in reserve every set.
🦵
Goblet Squat
3 × 10 · 90 sec rest · Start 8–10kg
Hold dumbbell at chest. Squat deep, chest up. Builds the quads you need on Scottish hills.
🍑
Romanian Deadlift (dumbbells)
3 × 10 · 90 sec rest · Start 10–12kg each
Hinge at hips, soft knees, back flat. Slow on the way down. Protects lower back.
📦
Step-Ups (bench or box)
3 × 8 each leg · Bodyweight today
Drive through the heel. Most Scotland-specific exercise you can do.
🧱
Dead Bug
3 × 8 each side · 60 sec rest
Back pressed flat. Extend opposite arm & leg slowly. Rebuilds core stability.
🏋️
Seated Cable Row
3 × 12 · 60 sec rest · Very light
Sit tall, pull to belly button, squeeze shoulder blades. Builds upper back for rucksack.
🥊 Boxing Bag — 15 mins
🥊 Day 1 Bag Session — 5 rounds
1
Jab only — find your range & rhythm
2 min / 1 off
2
Jab + cross — power shots
2 min / 1 off
3
Jab + cross + hook
2 min / 1 off
4
Free round — move your feet
2 min / 1 off
5
All-out — empty the tank
2 min / done
Boxing formHands up by chin always. Breathe OUT on every punch. Wrist wraps + gloves essential.
🧘 Cool-Down — 5 mins
🦵
Standing Quad + Hip Flexor Stretch
45 sec each side
🧘
Hamstring + Child's Pose
45 sec each + 30 sec child's pose
🫁
Box Breathing
4 rounds — in 4, hold 4, out 4, hold 4
Drops cortisol fast after bag work. Don't skip this.
After todayDOMS in 24–48 hrs — especially glutes and legs. Normal. Protein within 30 mins. Next session in 2 days.
📋 Weekly Session Tracker
Tap each session as you complete it. The 5BX is every single day without exception — before anything else. Aim for all ticked by Sunday.
Every Morning — 7 days
Non-negotiable
✓
5BX Royal Canadian Air Force routine
11 mins · Before anything else · No equipment needed
11 min
✓
Daily mobility flow (after 5BX)
Hip flexors, hamstrings, calves, ankle circles, spine rotations · 8–10 mins
10 min
Monday
Lower body + Gym
✓
Session A — Lower body + short intervals
Goblet squat, RDL, step-ups, hamstring curl, 6 rounds intervals
60 min
✓
Sauna + cold plunge
5–8 min sauna / 30–60 sec cold plunge
15 min
Tuesday
Pilates + flexibility
✓
Pilates / Les Mills class — Village Gym
45–60 min
✓
Optional: easy incline walk or swim
20 min
Wednesday
Upper body + VO2 max
✓
Session B — Upper body + 4×4 intervals
Chest press, row, shoulder press, lat pulldown + hard intervals
65 min
✓
Boxing bag — home stress buster
5 rounds · 2 min on / 1 min off
20 min
Thursday
Recovery
✓
Sauna only — no hard training
8–10 mins. Pool or easy walk optional.
20 min
Friday
Home: Spin HIIT + weights
✓
Home spin bike HIIT session
20–30 min · 40 sec hard / 20 sec easy × 15 rounds
30 min
✓
Home dumbbell session (bench + dumbbells)
Bench press, dumbbell rows, lunges, planks
30 min
Saturday
Outdoor walk
✓
Outdoor walk — build to hilly terrain
Add rucksack from Week 7. Build toward 2–3 hrs by Week 12.
45–90 min
Sunday
Rest + mobility
✓
10 mins home stretching / yoga
Calves, hamstrings, hip flexors, chest, lats.
10 min
Weekly protein target1.6–2g per kg bodyweight per day. Your steak + eggs + chicken + shakes approach nails this. Protect the muscle you're building.
🧘 Mobility & Joint Health
Returning to exercise after years away means flexibility and joint mobility need rebuilding alongside strength and cardio. Stiff knees and reduced hip flexibility respond well to consistent gentle work. This tab also directly supports Scotland — loose hips, ankles and strong knees make hill descents far easier on your joints.
📏 Section 1 — The Sit-to-Rise Test
🧪 Sit-to-Rise Test — Your Benchmark
Lower yourself to the floor and stand back up using as little support as possible. Start with 10 points and subtract for supports used:
Each hand or forearm used for support
-1 pt
Each knee or side of leg used
-1 pt
Any loss of balance
-0.5 pt
Score your result
8–10Excellent — strong baseline to build from
5–7Good — typical starting point after a break
< 5Needs work — this tab is your priority
This is a research-backed indicator of strength, balance and flexibility — but a trainable signal, not a verdict. Retest every 4 weeks and log your score below.
🔄 Section 2 — Daily Mobility Flow (~8–10 mins)
Key principleShort and daily beats long and occasional. 8 minutes every morning after your 5BX is enough to transform your flexibility over 16 weeks.
🧎
Hip Flexor Stretch
60 sec each side · Daily
Lunge position, back knee on floor. Push hips forward gently. Critical for Scotland — tight hip flexors cause lower back pain on long ascents. Hold without bouncing.
🦵
Hamstring Stretch
45 sec each side · Daily
Seated single-leg: reach toward foot, keep back flat. Or standing: hinge at hips with soft knee. Tight hamstrings are the most common cause of lower back tightness when walking downhill.
👣
Calf Stretch
45 sec each side · Daily
Hands on wall, back leg straight, heel pressed down. Then bent-knee version for deep calf. Tight calves are the primary cause of ankle stiffness on uneven terrain — non-negotiable for Scotland hills.
🧎
Deep Knee Bends / Gentle Squats
10–15 reps · Comfortable depth · Daily
Bodyweight only. Go to whatever depth is comfortable without pain. The goal is to gradually increase range of motion over weeks, not force depth immediately. Hold onto a doorframe if needed.
💫
Ankle Circles
10 circles each direction, each ankle · Daily
Seated or standing on one leg. Rotate the ankle slowly through its full range. Ankle mobility is critical for walking on uneven Scottish ground. Simple and often forgotten.
🌀
Thoracic Spine Rotations
8 reps each side · Daily
Seated in a chair or on the floor, arms crossed over chest. Rotate upper body side to side, keeping hips still. Improves posture, breathing efficiency, and reduces upper back tightness from desk work.
🦵 Section 3 — Knee Strength (2–3x per week)
Why knees matter for ScotlandStrong quads, glutes and hamstrings take load off the knee joint itself. Downhill walking in particular hammers the knee if the surrounding muscles are weak. Build these exercises into your Monday and Friday sessions.
🪑
Sit-to-Stand from Chair
3 × 10 · No hands · 2–3x per week
Sit toward front edge of chair. Stand without using hands. Slow on the way down (3 sec). This is the exact movement the sit-to-rise test measures — it trains the test directly. Progress to a lower surface as you improve.
📦
Step-Ups
3 × 8 each leg · Bodyweight · 2–3x per week
Use the bottom stair or a sturdy box. Drive through the heel. Step-ups directly train the hill-climbing movement. Add dumbbells from Week 5 when bodyweight feels easy.
🪵
Wall Sit
2 × 30–45 sec · 2–3x per week
Back flat against wall, thighs parallel to floor, knees at 90°. Hold. Builds quad endurance specifically — the muscle that protects the knee on long descents. Build toward 60 seconds by Week 8.
🦵
Gentle Squats
2 × 12 · Comfortable depth · 2–3x per week
Bodyweight. Focus on keeping knees tracking over toes, heels on floor, chest up. Go only to comfortable depth. Over 16 weeks, comfortable depth should gradually increase as mobility improves.
🧘 Section 4 — Floor Practice
🧸
Floor Sitting Practice
5–10 mins · Daily when possible
Spend time sitting on the floor instead of a chair — cross-legged, kneeling, legs to one side. Practise getting up and down in different ways without using hands. Rebuilds exactly the movement the sit-to-rise test measures and trains the small stabilising muscles around hips, knees and ankles.
🧘 Section 5 — Pilates & Yoga
Which to choose — and why both
🧘 Yoga — flexibility & range of motion
Best for opening tight hips, hamstrings and thoracic spine. Stick to gentle Hatha or Iyengar styles to start. Avoid hot yoga or vigorous Vinyasa — too much load too soon. Village Gym Bournemouth offers yoga-style classes worth trying.
🪂 Pilates — core strength & knee support
Best for core control, posture, and the hip strength that protects the knee. Very low joint load. Reformer Pilates can be gentler than mat. Already in your Tuesday slot at Village Gym — keep it.
They are complementary — ideally one of each per week. Beginner or clinical classes are recommended given the knee stiffness. Tuesday Pilates is already in your plan; add a yoga class on Saturday or Sunday when ready.
⚠️ When to see a professionalPersistent knee stiffness, swelling, pain that worsens during exercise, or morning stiffness lasting more than 30 minutes is worth getting checked by a doctor or physiotherapist. A physio can tailor these exercises specifically to your knees — worth one session to get a baseline assessment before Scotland.
Phase 1 — Build the Base
Weeks 1–4 · Village Gym + Home
Re-establish movement patterns. Zone 2 cardio base. No hard 4×4 intervals yet. 5BX every morning without exception. Spin bike Zone 2 only. Sauna/cold plunge starts cautiously. Pilates once per week.
Monday — Session A (Lower + Short Intervals)
Gym
- 3×10Goblet Squat or Leg Press
- 3×10Romanian Deadlift — slow on way down
- 2×8Walking Lunge or Split Squat
- 2×12Hamstring Curl
- 2×15Calf Raise — pause at top
- 2×30sPlank — brace, don't hold breath
- 6 roundsBike/rower: 1 min hard / 2 min easy
Tuesday — Pilates + Easy Recovery
Village Gym
- 45–60 minPilates or Les Mills Pilates class
- 20 minEasy incline walk or swim (optional)
- SteamLight steam room after
Wednesday — Session B (Upper + VO2)
Gym
- 3×10Chest Press (machine or dumbbell)
- 3×10Seated Row — squeeze shoulder blades
- 2×10Shoulder Press — no hard arch
- 2×10Lat Pulldown — pull to upper chest
- 2×12Bicep Curl + Triceps Pressdown
- 4 roundsTreadmill or bike: 3 min hard / 3 min easy
Thursday — Recovery
Active Rest
- 8–10 minSauna only
- OptionalEasy pool swim or 20 min walk
Friday — Home Spin HIIT
Home
- 5 minEasy spin warm-up
- 8 rounds30 sec sprint / 90 sec easy (build each week)
- 5 minEasy cool-down
- OptionalBoxing bag: 3 rounds stress buster
Weekend — Outdoor Walk
Outdoors
- 45–60 minOutdoor walk — any terrain. Directly trains Scotland.
Phase 2 — Introduce Intensity
Weeks 5–9 · Intervals begin
4×4 VO2 max intervals start Wednesday. Spin HIIT gets harder. Load increases on all lifts. Zone 2 extends to 40 mins. Boxing rounds increase to 6. Rucksack walks begin weekends from Week 7.
Monday — Session A (Progressive)
Gym
- 4×8Barbell or Goblet Squat (heavier)
- 4×8Romanian Deadlift (heavier)
- 3×10Step-Ups with dumbbells
- 3×10Pallof Press (anti-rotation core)
- 4×10Seated Row
- 6 rounds1 min hard / 90 sec easy
Wednesday — 4×4 VO2 Max
VO2 Max
- 10 minZone 2 warm-up (rower, bike or treadmill)
- 4×4 minHard effort 85–90% max HR / 3 min easy
- 10 minEasy cool-down
- 6 roundsBoxing bag after — 3 min / 1 min off
Friday — Home Weights + Spin HIIT
Home
- 3×10Dumbbell Lunges
- 3×8Dumbbell Bench Press
- 3×10Dumbbell Row (bench supported)
- 3×30sPlank / Side Plank
- 20 minSpin HIIT: 40 sec hard / 20 sec easy × 15
Weekend — Rucksack Walk
Endurance
- 60–90 minHilly walk. Add rucksack Wk 7 (start 5kg, build to 8kg)
Phase 3 — Scotland Specific
Weeks 10–14 · Peak training
All training mirrors Scotland demands. Heavy rucksack walks. Peak interval intensity. Spin HIIT twice per week. Legs are the absolute priority. Village Gym sessions heavier and more unilateral.
Monday — Legs & Back Priority
Gym
- 4×6Bulgarian Split Squat (hardest leg exercise)
- 4×6Romanian Deadlift (heavy)
- 3×10Step-Ups with rucksack on
- 3×12Single-Leg Glute Bridge
- 4×10Seated Row (heavy)
Wednesday — Spin HIIT + Bag
Home + VO2
- 5 minEasy spin warm-up
- 5×4 minHard spin / 3 min easy (85–95% HR)
- 8 roundsBoxing bag — 3 min / 1 min off
Friday — Home Full Body
Home
- 4×8Dumbbell Bulgarian Split Squat
- 4×8Dumbbell Bench Press
- 4×10Dumbbell Row
- 3×45sPlank / Dead Bug superset
- 20 minSpin HIIT: 30 sec all-out / 30 sec easy × 20
Weekend — Big Walk
Endurance
- 2–3 hrsHilly terrain, 8–10kg rucksack. As close to Scotland as possible.
Peak & Taper
Weeks 15–16 · Arrive fresh
Cut volume 40%. Keep some intensity. Let the body consolidate all gains. 5BX continues every morning. Arrive in Scotland fresh, not exhausted.
Week 15 — Reduced Volume
Taper
- 2 daysGym — same exercises, 60% of usual sets
- 1 sessionShort sharp intervals (3×4 min only)
- 1 walk60 min easy, no rucksack
- Daily5BX continues every morning
Week 16 — Pre-Scotland
Rest
- Mon–TueLight walk or yoga only
- 5BXEvery morning still — 11 mins
- Wed–SunRest, pack, travel. Legs are loaded and ready.
🏠 Home Equipment Plan
Your spin bike, weights bench and dumbbells are a complete home gym. This tab shows you exactly how to use them alongside Village Gym to maximise results — especially for HIIT and calorie burning on days you can't get to the gym.
Spin bike — HIIT protocols
🚴 Beginner HIIT (Weeks 1–4)
20 min total · ~250–350 cal + afterburn
5 min easy spin warm-up → 8 rounds of 30 sec hard sprint / 90 sec easy → 5 min cool-down. Hard = can only say 2–3 words. This is your Friday session in Phase 1.
🔥 Intermediate HIIT (Weeks 5–9)
25 min total · ~350–450 cal + afterburn
5 min warm-up → 15 rounds of 40 sec hard / 20 sec easy → 5 min cool-down. The 40/20 ratio is harder than 30/90 because the rest is shorter. This is the same structure as Tabata but longer.
💥 Peak HIIT (Weeks 10–14)
30 min total · ~450–600 cal + afterburn
5 min warm-up → 5 rounds of 4 min hard (85–95% HR) / 3 min easy → 5 min cool-down. This mirrors the Norwegian 4×4 protocol but on your home bike. Maximum VO2 max stimulus.
Weights bench + dumbbells — home sessions
🏋️ Home Strength Session A (Lower Body)
30–35 mins · Use on Fridays or extra days
Dumbbell Romanian Deadlift 3×10 → Dumbbell Split Squat 3×8 each → Dumbbell Step-Ups on bench 3×8 each → Single-leg glute bridge 3×12 each → Plank 3×30s. All you need are dumbbells — the bench adds step-ups and split squats.
💪 Home Strength Session B (Upper Body)
30–35 mins · Alternate with Session A
Dumbbell Bench Press 3×10 → Dumbbell Row (bench supported) 3×10 each → Dumbbell Shoulder Press 3×10 → Dumbbell Bicep Curl 2×12 → Tricep Kickback 2×12 → Dead Bug 3×8 each. Full upper body with just dumbbells and bench.
Home vs gym — when to use whichVillage Gym for heavier compound lifting (leg press, cable row, lat pulldown). Home for HIIT on the bike, boxing, upper body dumbbell work, and convenience sessions when you can't get in. The two complement each other perfectly.
Progressive overload at homeWithout a gym machine you control load by increasing dumbbell weight, adding reps, slowing the tempo, or reducing rest. Aim to progress something every single week.
🥗 Nutrition for Performance & Fat Loss
Your eating approach is already well-designed. High protein, low refined carbs, natural foods. Combined with Wegovy's appetite suppression, this is an efficient fat-loss and muscle-preservation strategy. The key is consistency and hitting your protein target every day.
Core principles — most efficient for calorie burning
🥩
High protein — 1.6–2g per kg bodyweight daily
Protein has the highest thermic effect of all macros — your body burns 20–30% of protein calories just digesting it. It also preserves muscle during fat loss. Your steak, eggs and chicken approach nails this. Don't skip protein at any meal.
⏰
Eat your biggest meal post-workout
Muscles are most receptive to nutrients within 2 hrs of training. Post-gym is the best time for your steak and eggs breakfast or a protein shake. This maximises muscle synthesis and recovery.
🌊
Stay hydrated — especially on training days
Dehydration reduces performance by 10–20% and is often mistaken for hunger. 2–3 litres per day minimum. More on sauna and HIIT days. Water before meals also reduces calorie intake naturally alongside Wegovy.
🌴
Keep carbs around training only
You don't need carbs at every meal. Your green veg (broccoli, green beans) provides enough. On longer training days (rucksack walks, big HIIT sessions), a banana or oats beforehand helps sustain energy. Otherwise stay with protein and fat as your base.
🌙
Don't eat within 2–3 hrs of bed
Late eating elevates insulin overnight and disrupts growth hormone release — which peaks during deep sleep and is your primary muscle-building hormone. Finish eating by 8pm where possible.
🕒 Daily meal structure — your plan
Breakfast — post 5BX or post-gym
~500–600 cal · ~45g protein
Main
Small sirloin or rump steak + 3 fried eggs
Cook in a small amount of butter. Season with salt, pepper, garlic.
Why
Complete amino acid profile. High satiety. Zero carb spike. Fuels morning training.
Lunch — midday
~400–500 cal · ~40g protein
Main
Chicken breast + scrambled eggs + green beans or broccoli
Season the chicken well — paprika, garlic powder, black pepper.
Vary
Swap chicken for: salmon fillet · pork tenderloin · lamb leg steak · beef mince patties (no bun)
🥤 Homemade Protein Shake — ~25–30g protein
200ml whole milk
Base — provides protein + natural fats
100g Greek yoghurt
Thick, creamy, high protein — full fat preferred
80g frozen berries
Natural sweetener — no added sugar needed
1 tbsp peanut butter
Healthy fats + satiety — keep to 1 tbsp max
Optional: 1 scoop
Whey or casein protein powder if needed to hit targets
Blend until smooth. Add ice for a thicker texture. Best consumed within 30 mins of training.
Dinner — main evening meal
~450–550 cal · ~40g protein
Mon
Grilled lamb chops + broccoli
Tue
Pork tenderloin + green beans
Wed
Beef mince patties (no bun) + broccoli
Thu
Lamb leg steak + green beans + roasted peppers
Fri
Sirloin steak + broccoli — end of week treat
Sat
Pork belly (lean) + green beans
Sun
Slow-roasted lamb + broccoli — skip the roasties
🍎 Snacks that fit your plan
Hard boiled eggs
2 eggs · ~140 cal · 12g protein
Batch cook 6 at a time. Perfect grab-and-go.
Cheddar cheese
30g · ~120 cal · 7g protein
Pair with a couple of slices of cold meat.
Cold chicken or meat
100g · ~165 cal · 31g protein
Leftover from dinner. Zero prep needed.
Full fat Greek yoghurt
150g · ~130 cal · 11g protein
Add a few frozen berries. No sugar or honey.
Peanut butter on celery
1 tbsp + celery · ~100 cal
Crunch factor. Filling. Low carb.
Broccoli + hummus
~120 cal · High fibre
Good on recovery days. Fills you up.
The Wegovy + food strategyWegovy handles appetite suppression. Your job is to make sure what you DO eat is high in protein to protect muscle. You cannot out-train muscle loss caused by insufficient protein on a deficit. Aim for 130–160g protein per day.
Saturday breakfast treatSmall steak + 3 fried eggs + 2 rashers grilled lean bacon. This is your weekly reward. Enjoy it — it still fits the plan perfectly.
What is VO2 Max & why it matters
VO2 max is your maximum oxygen consumption during exercise — the single best predictor of aerobic fitness and longevity. For Scotland, a higher VO2 max means recovering faster between climbs, sustaining effort longer, and actually enjoying each day rather than surviving it.
Heart rate zones — based on ~175 max HR
Zone 1 — Recovery
Very easy. Warm-up, cool-down, walks.
<105 bpm
Zone 2 — Aerobic Base ⭐
Conversational. Most important for fat burning & base fitness.
105–130 bpm
Zone 3 — Tempo
Comfortably hard. Don't live here.
130–148 bpm
Zone 4 — Threshold ⭐
Hard effort. Where 4×4 intervals live.
148–162 bpm
Zone 5 — Max Effort
Unsustainable. Short bursts only.
162+ bpm
Most effective VO2 max protocols
🏆 Norwegian 4×4 (from Week 5)
Work interval
4 min hard
Recovery
3 min easy
Rounds
4 rounds
Target HR
85–95% max
Most evidence-backed VO2 max protocol. Use on rower, bike or incline treadmill. Do Wednesday from Week 5. Unable to hold a conversation during work intervals.
⚡ Spin Bike HIIT (from Week 1 home)
Phase 1
30s / 90s ×8
Phase 2
40s / 20s ×15
Phase 3
4min / 3min ×5
Location
Home bike
Your home spin bike is a VO2 max machine. The interval structure progresses each phase matching your fitness gains.
Boxing counts as VO2 max training3-minute rounds at real effort land you in Zone 4–5. It's why boxing bag work features every Wednesday — it's doing two jobs at once: stress relief and VO2 max.
🥊 Boxing & Stress
Hitting a bag triggers a cortisol dump then forces parasympathetic recovery during the rest period. One of the most effective physical stress-relief tools available. Combine with box breathing after every session for maximum cortisol reduction.
The basic punches
1 — Jab
Left lead hand
Straight out
Snap back
Quick and straight. Sets everything up. Breathe out sharply. Don't telegraph.
2 — Cross
Right rear hand
Rotate hips
Power shot
Drive from the back foot, rotate the hip. More than half your power comes from legs and hips, not the arm.
3 — Hook
Left hand
Elbow up 90°
Pivot foot
Swing from the side. Pivot your lead foot as you throw. Don't swing wildly — the snap comes from rotation.
4 — Uppercut
Right or left
Palm up
Drive upward
Drop slightly then drive upward. Great for close range. Add after Week 3.
Combinations to drill
Combo 1 — The Classic
1
2
Jab + Cross. Drill 100 reps every session until Week 4. Foundation of everything.
Combo 2 — Power Triple
1
2
3
Jab + Cross + Hook. Add from Week 2. The hook engages obliques for extra calorie burn.
Combo 3 — Stress Buster
1
1
2
3
Double jab + Cross + Hook. Great rhythm combo for flowing through a full round.
Combo 4 — Four-Shot Burner
1
2
3
2
Jab + Cross + Hook + Cross. End with the power shot. Go-to when you're really stressed.
Essential safetyAlways wrap hands before gloves. Wrist wraps cost £5 and prevent injury. Speed and snap over brute force.
Stress protocol when really wound up5 min hard bag work → 5 min Zone 1 walking → box breathing 4–4–4–4 for 4 rounds. Cortisol drops measurably. Better than any supplement.
🔥 Most Efficient Calorie Burn
Not all exercise burns calories equally. The most efficient methods combine high intensity, large muscle groups, and EPOC (afterburn) — where your body keeps burning for hours after you stop. Ranked by total calorie impact.
Ranked by efficiency
1
HIIT — Spin Bike or Rower
~15–20 cal/min · Afterburn up to 24 hrs
Effort
85–95% HR
Session time
20–30 min
Your plan
Friday home + Wed gym
Total 24hr
~600–800 cal
Most time-efficient calorie burner. The EPOC afterburn means a 25-min HIIT session burns more total calories over 24 hours than a 60-min jog. Your home spin bike makes this accessible every week.
2
Boxing Bag Work
~12–15 cal/min · High EPOC
Per session
~400–600 cal
Time needed
30–45 min
Stress bonus
Cortisol drops
Muscles
Full body
3-minute rounds at effort hit Zone 4–5. Full body. Burns massive calories while being cathartic. Already in your plan Wednesday and Friday.
3
Rowing Machine
~10–14 cal/min · Low injury risk
86% of muscles engaged vs ~40% on treadmill. Excellent for both Zone 2 and intervals. Back-friendly when form is correct. Use at Village Gym on Wednesday.
4
Heavy Compound Lifting
~8–10 cal/min · 48hr afterburn
Squats and deadlifts build muscle, and each extra kg of muscle burns 3× more calories at rest than fat. This is the long-game metabolism booster. Your Monday and Friday sessions do this.
5
Incline Walking
~6–9 cal/min · Zero recovery cost
Don't underestimate this. 45 min incline walk burns 380–480 cal with almost zero joint stress. Can be done on top of gym sessions. Also directly trains Scotland terrain.
NEAT — the hidden calorie burnerAll movement outside formal exercise — walking to the car, stairs, standing. Can account for 300–700 extra calories daily. Get your steps to 8–10k per day. Don't sit down after gym sessions.
Your complete daily calorie burn estimate5BX (11 min): ~80 cal · Strength session: 350–500 cal · HIIT spin: 400–550 cal + afterburn · Boxing bag: 350–500 cal · Today's full session: ~700–900 cal total. On a full training day with NEAT included you're burning 1,200–1,500 calories above your resting rate.
🧖 Sauna + Cold Plunge — Village Gym
Use hot/cold as recovery support, not as the main workout. Because you have psoriasis, start conservatively and monitor skin response carefully. Do not treat sauna as a psoriasis treatment.
Progressive protocol — build slowly
| Week | Sauna | Cold Plunge | How often |
|---|---|---|---|
| 1–2 | 5–8 min | 30–60 sec | Twice per week max |
| 3–4 | 8–10 min | 60–90 sec | Twice per week |
| 5+ | 8–12 min | 1–2 min | 2–3x if skin tolerates |
Suggested sequence
Step 1Finish training session completely.
Step 2Sauna for target time. Sit quietly, breathe slowly.
Step 3Step out and cool for 2–3 minutes outside the heat.
Step 4Cold plunge for target time. Breathe, don't hold breath.
Step 5Rest and warm naturally for 5 minutes. Repeat once only if still feeling good.
Psoriasis-aware rules
Keep showers warm, not hotHot water strips skin barrier and worsens psoriasis. Lukewarm is better.
Moisturise immediately after showeringWithin 3 minutes of drying off. This is when skin absorbs moisture best.
Monitor skin responseIf skin feels tight, dry, itchy or stingy after sauna, shorten the next exposure. If heat repeatedly worsens psoriasis, treat sauna as optional rather than essential.
Skip cold plunge ifYou feel faint, ill, or unusually run down. Never enter cold plunge with an open psoriasis wound.
Recovery benefits when skin tolerates itReduced muscle soreness · Lower cortisol · Improved sleep quality · Cardiovascular benefit from hot/cold cycling · Mental resilience. Well worth the effort on good skin days.