# 14-Day Exercise Program
## Summary
This is a program that incorporates the seven (7) areas of physical fitness. Days 5 and 13 are active recovery or rest days.
## Notes
| Weekday | Primary Focus | Session Details |
| ---------------------- | ------------------------------------------------ | ------------------------------------------------------------------------------------------------------------------------------------------- |
| **Monday (Week 1)** | Aerobic + Mobility + Breathing | 30–45 min Zone 2; 10 min mobility/stretching; 5–10 min diaphragmatic breathing |
| **Tuesday (Week 1)** | Strength + Balance + Breathing | 20–30 min squat/hinge/push/pull/carry; 5–8 min balance including slow controlled rebounding; 10 min breathing |
| **Wednesday (Week 1)** | Aerobic + Mobility | 40–60 min Zone 2; 5–10 min mobility/stretching |
| **Thursday (Week 1)** | Intensity + Breathing | 25–35 min intervals; breathing cooldown 5–10 min |
| **Friday (Week 1)** | Strength + Mobility + Balance + Breathing | 20–30 min strength (squat/hinge/push/pull/carry); 5–10 min balance (gentle rebounding optional); 5–10 min mobility; 5–10 min slow breathing |
| **Saturday (Week 1)** | Mobility + Balance + Breathing (Active Recovery) | 10–15 min gentle mobility; 5–8 min balance with micro-bounce rebounding; 10–15 min slow breathing |
| **Sunday (Week 1)** | Aerobic + Mobility | 30–45 min Zone 2; 10 min mobility/stretching |
| **Monday (Week 2)** | Intensity + Balance + Breathing | 20–30 min intervals; 5 min balance including controlled rebounding; 10–15 min breathing |
| **Tuesday (Week 2)** | Strength + Mobility | 25–35 min full-body strength; 10 min mobility/stretching |
| **Wednesday (Week 2)** | Aerobic + Breathing | 45–60 min Zone 2; integrate nasal breathing early |
| **Thursday (Week 2)** | Power + Mobility + Breathing | 15–25 min explosive; 10 min mobility; 5–10 min breathing |
| **Friday (Week 2)** | Strength + Mobility + Balance + Breathing | 20–30 min strength; 5–10 min balance (gentle rebounding optional); 5–10 min mobility; 5–10 min rhythmic breathing |
| **Saturday (Week 2)** | Mobility + Balance + Breathing (Active Recovery) | 15–20 min restorative mobility; 5–8 min balance with slow rebounding; 10–15 min relaxed breathing |
| **Sunday (Week 2)** | Aerobic + Balance + Mobility | 30–40 min Zone 2; 5–8 min balance; 10 min mobility/stretching |
![[Aerobic#What Counts as Aerobic Work]]
![[Power#What Counts as Power Work]]
![[Intensity#What Counts as High-Intensity Work]]
![[Balance and Stability#What Counts as Balance & Stability Work]]
![[Mobility and Flexibility#What Counts as Mobility & Flexibility Work]]
![[Power#What Counts as Power Work]]