The on-ramp. Build the base of strength, conditioning, and movement quality every other tier is built on — without getting hurt or burned out in week one.
New exercisers, people returning after a layoff, desk workers, parents, 40/50/60+ users building a base, first responders rebuilding fitness, hiking and ruck prep, and general fat-loss conditioning.
Every session includes a warm-up and cool-down. Full daily detail for all 4 weeks is in the plan.
| Day | Focus | The work |
|---|---|---|
| D1 | Strength | Push-ups 6×8 · air squats 5×12 · plank 4×25s |
| D2 | Conditioning | Run/walk: 10 × (jog 30s / walk 90s) |
| D3 | Pull + legs + core | Rows/assisted pull-ups 5×6 · step-ups 4×8/side · side plank 3×20s |
| D4 (opt) | Recovery | 25-min easy walk or light ruck (10–15 lb) |
Short form-check clips for the key movements (coming soon — your plan includes written form cues, common faults, and scaling for every exercise today).
$1.99 on its own — or get all four tiers plus the nutrition guide, ruck plan, and tracker for $4.99.
Get Recruit — $1.99 Complete System — $4.99