Nov 16 – Jan 10 · 8 weeks
The plan
Three sessions a week: Lift, Ride, Lift.
Workouts
Lift
20–25 minBuilding gym, or home with light weights.
- Goblet squat
- Dumbbell bench press
- One-arm dumbbell row (each side)
Weeks 1–22 × 10
Weeks 3–83 × 10
Rest about a minute between sets. When every set of 10 feels easy, go up one weight next time.
Ride
PelotonPick any class that fits.
Weeks 1–220 minLow impact
Weeks 3–830 minLow impact or endurance
- From week 5, one ride a week can be a harder class (HIIT, Tabata, Power Zone). Optional.
- Take the post-ride stretch.
Rules
8:15 pm, every sessionAfter bedtime. Same time every session.
Missed a day?Do the next session on your next free day. Don’t double up and don’t make it up.
Short on time?10 minutes at home counts: 2 rounds of 10 goblet squats, 10 push-ups, 10 rows per side.
HolidaysDec 25 and Jan 1 fall on session days. The 10-minute version counts, or skip and pick up the sequence after.
After week 8If three a week feels automatic, add a fourth session (a Lift). Don’t make sessions longer.
