12-Week Journey
Weeks 1–4 – Root & Establish: Build the yoga and calisthenics foundation. Hike once a week. Learn your body's range and capacity. Eat at a gentle deficit.
Weeks 5–8 – Strengthen & Deepen: Increase calisthenics intensity and hiking frequency. Progress yoga poses into stronger variations. This is where real change happens.
Weeks 9–12 – Flow & Reveal: Combine strength, flexibility, and endurance. Longer hikes. Advanced calisthenics. Your body will feel completely different.
1,700–1,950
kcal/day
Calories
120g+
protein
Daily Goal
—
lbs target
Weight Goal
Morning Yoga Flow
01
Daily practice — 25–35 min · energise and centre
15 min — Child's Pose → Cat-Cow → Seated breathing
28 min — Sun Salutation A × 5 rounds (build heat)
38 min — Sun Salutation B × 3 rounds (warrior I & II)
48 min — Standing balance: Tree, Warrior III, Half Moon
55 min — Supine twists, Pigeon hip opener, Savasana
6Best before breakfast — sets the tone for the entire day
Power Yoga Flow
02
2–3 × per week · strength-focused · 45 min
110 min — Dynamic warm-up: Sun Sals A & B × 4 each
210 min — Core: Boat pose, Plank variations, Side plank
310 min — Standing power: Chair, Goddess, Warrior sequence
48 min — Inversions: Legs up wall, Shoulder stand, Headstand prep
57 min — Deep hip openers, Yin cool-down, Savasana
Trail Hike
03
1–2 × per week · the best steady-state fat burner
1Weeks 1–4: 45–60 min moderate trail, comfortable pace
2Weeks 5–8: 60–90 min, add elevation gain, pick up pace
3Weeks 9–12: 90–120 min, longer trails, optional weighted pack
4Take a photo somewhere beautiful — document the journey
5Burns 350–600 kcal depending on terrain and duration
Calisthenics Circuit
04
2 × per week · 40 min · full-body sculpt
1Push-ups × 12 — incline to start, progress to full
2Glute bridge × 20 — pause 2 sec at top
3Squat to jump × 15 — land softly, absorb with knees
4Reverse lunge × 12 each side
5Plank hold 45–60 sec + side plank 30 sec each
6Rest 60 sec · repeat 3–4 rounds · total ~35 min
Nourishing Your Practice
–Magnesium glycinate — muscle recovery, sleep quality, reduces cramps
–Collagen peptides — joint support for yoga and hiking
–Vitamin D3 + K2 — especially important if hiking in lower light seasons
–Omega-3 (fish or algae oil) — inflammation, skin, and brain health
–Electrolytes (coconut water or powder) — crucial on hike days
–Matcha or green tea — gentle pre-yoga energy without the jitter of coffee
Today's Practice
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