The 3-Day Home Reset.
3 days. ~25 minutes each. No gym. No equipment. No fluff.
This is the on-ramp I give clients before we build a full program. Do it in the order below, exactly as written. Text me on Instagram@mytrainerdavewhen you finish Day 3 and I'll help you plan what's next. — Dave
Day 1 · Full-Body Foundation
22 minWarm-up
5 min: 30s jog-in-place · 10 shoulder rolls · 10 bodyweight squats · 10 arm circles each way
Workout
- 01Bodyweight squats — 3 x 12
- 02Push-ups (knees ok) — 3 x max clean reps
- 03Reverse lunges — 3 x 10 each leg
- 04Dead bug (core) — 3 x 8 each side
- 05Plank hold — 3 x 30s
Finisher
3 rounds: 20s jumping jacks + 20s rest
Nutrition + Recovery
Protein: 1g per lb goal bodyweight. Water: 100 oz. No liquid calories today.
Day 2 · Zone-2 + Mobility
30 minWarm-up
5 min easy walk
Workout
- 0120 min steady walk, jog, or bike at conversational pace
- 02Then: Cat-cow x 10
- 03World's greatest stretch x 5 each side
- 04Hip flexor stretch x 45s each
- 05Doorway pec stretch x 45s each
Finisher
10 slow diaphragm breaths, 4s in / 6s out
Nutrition + Recovery
Same protein + water targets. Add one extra fist of veg with each meal.
Day 3 · Push / Pull / Legs — Home Edition
25 minWarm-up
5 min: high-knee march · arm swings · air squats
Workout
- 01Push-ups — 4 x max clean reps
- 02Row using a towel + door (or backpack) — 4 x 12
- 03Split squats — 4 x 10 each leg
- 04Hollow-body hold — 3 x 20s
- 05Glute bridge — 3 x 15
Finisher
Tabata: 8 x (20s work / 10s rest) — pick jumping jacks or squats
Nutrition + Recovery
Protein + water. Sleep target: 7.5 hours. No screens for the last 30 min.
Finished all 3 days? Keep the streak.
Your body responds to consistency, not intensity. Join the full program and I'll build you the next 30 days — training, nutrition, check-ins.