Final HIIT Test Goal: Finish strong with high-intensity intervals; test mental toughness. Warm-Up (5 min) Jog in place → Jumping jacks → Arm swings → Dynamic lunges → Squat pulses HIIT Circuit (20 min) Perform each move for 40 s, rest 20 s — 4 total rounds 1. Burpees 2. Jump squats 3. Push-ups 4. Skater hops 5. High knees 6. Plank jacks Cool-Down (5 min) Slow march → Quad stretch → Hamstring stretch → Deep breathing

Full-Body Stretch & Reflection Goal: Restore, reflect, and reset for the next training phase. Warm-Up (3 min) Gentle walking → Arm swings → Torso twists Stretch Flow (20 min) 1. Seated forward fold × 1 min 2. Cat–cow to thread the needle × 6 each side 3. Down dog to cobra × 5 4. Supine twist × 30 s each side 5. Glute bridge hold × 20 s × 3 6. Legs up wall × 2 min 7. Cool-Down (7 min) Deep belly breathing × 2 min → Gratitude reflection → Calm seated posture

Share one principle from your personal food philosophy with the group here!

Post one food swap you made and how it felt here!