Week summary
Weekly exercise summary
A complete overview for Edition 2026 · Week 9 · Water Fast + Electrolyte, organized across Monday through Sunday.
| Item | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Total |
|---|---|---|---|---|---|---|---|---|
| Elliptical Norwegian 4x4 HIIT (Z5) Cardio | ✓ | 1 | ||||||
| Walking Z1 (Warmup) Cardio | ✓ | ✓ | ✓ | ✓ | ✓ | 5 | ||
| Five-minute full-body stretching routine Flexibility | ✓ | ✓ | ✓ | ✓ | ✓ | ✓ | ✓ | 7 |
| High-bar back squat Hypertrophy | ✓ | 1 | ||||||
| Reverse crunch Hypertrophy | ✓ | 1 | ||||||
| VILPA: Front plank (planche-style hold) Vilpa | ✓ | ✓ | ✓ | ✓ | 4 | |||
| VILPA: Pelvic-floor contractions (Kegels) Vilpa | ✓ | ✓ | ✓ | 3 | ||||
| VILPA: Split-squat isometric Vilpa | ✓ | ✓ | ✓ | 3 | ||||
| VILPA: Wall-sit intervals Vilpa | ✓ | ✓ | ✓ | ✓ | 4 |