About this plan
Three easy cardio sessions with a short core finisher — built to make showing up a habit. Keep the pace conversational and let the minutes, not the intensity, grow week to week.
One workout per training day, 3 days a week: Walk Day, Ride Day and Glide Day.
The workouts
Sets × reps as the plan prescribes them. Weights are yours to choose — the app shows what you lifted last time beside every set, so the next weight is never a guess.
Walk Day
- Treadmill Walking 1 sets
- Crunches 2 × 12–15
- Front Plank 2 sets
Ride Day
- Cycling 1 sets
- Bridging 2 × 12
- Side Plank 2 sets
Glide Day
- Elliptical Trainer 1 sets
- Lying Leg Raise 2 × 10–12
- Twisting Crunch 2 × 12–15
In the app
- Every exercise here has a demo clip and written form cues in Gym Log+, so a name you don't know is a tap away from a picture of it.
- Swap anything. No cable machine? Replace the exercise from the logging screen and the plan keeps going.
- It runs on the Watch too. Start the day's workout on your wrist, log sets with the phone in your bag, and it all syncs afterward.
- Free, no account. The plan library, logging, and the Watch app are in the free tier. Nothing to sign up for.
Sending it to a friend or a client? This link is the plan — it opens in Gym Log+ when they have it and shows the plan in the browser when they don't: Send this plan to someone →
Start First Steps Conditioning today
Free to install, free to follow. Your history is yours to export whenever you like.