The Starter Protocol
You’ve got your number. This is the smallest set of moves that actually starts the turnaround — built for a body that has to carry a mission.
Knowing where you stand changes nothing. Showing up does. Run this for seven days. It’s not heroic — it’s repeatable. That’s the entire point.
01 · Train
The 7-Day Protocol
No gear required. Day 1 sets your baseline; Day 7 retests it — so you don’t just feel the change, you see it in the numbers.
Day 1 · Foundation Check — max push-ups, max air squats in two minutes, max plank, one-mile time. Write the four numbers down.
Day 2 · The Vessel — tempo strength: controlled squats, push-ups, split squats.
Day 3 · Zone 2 — 30–40 minutes easy, a pace you can still talk at. This builds the engine.
Day 4 · Regen — mobility plus a 15-minute unplugged walk. Recovery is where it lands.
Day 5 · Power Intervals — six rounds of 40 seconds hard, 2 minutes easy.
Day 6 · Fireteam — bring someone. Nobody is sent alone.
Day 7 · Re-test — redo Day 1 and feel the difference seven days made.Want it fed to you one day at a time, with the mind and spirit reps built in? Start the free 7-Day Readiness Challenge →
02 · Move
Walk Every Day
Twenty minutes on your feet, outside if you can. Make it your prayer walk — body and spirit moving in the same rep.
03 · Recover
Guard Your Sleep
Seven hours is the target. Pick one change tonight: phone out of the room. Recovery is where the training actually lands — you don’t grow in the gym, you grow in the rest.
04 · Feed the Spirit
One Chapter, One Prayer
Every day. Body, mind, and spirit are one system — you can’t steward one and starve the others. We read through the Bible together — join the plan and never read alone.
This Week Is the On-Ramp. The App Is the Road.
The real programming — matched to exactly where you are — lives in the app. Start the free trial, press play, and let this week become a habit that lasts.