Day-by-day plan
Breast 4 weeks
28 days · about 9 min a session
Day 1
7′- Tilts head30 sec
- Elbow circles30 sec
- Hand circles30 sec
- Locomotive30 sec
- Temple dancer30 sec
- Pump30 sec
- Semaphore30 sec
- Catch stars30 sec
- Albatross30 sec
- Pyramid30 sec
- Cradle30 sec
- Wing30 sec
- Scissors30 sec
- Elephant30 sec
Day 2
7′- Tilts head30 sec
- Elbow circles30 sec
- Hand circles30 sec
- Locomotive30 sec
- Temple dancer30 sec
- Pump30 sec
- Semaphore30 sec
- Catch stars30 sec
- Albatross30 sec
- Pyramid30 sec
- Cradle30 sec
- Wing30 sec
- Scissors30 sec
- Elephant30 sec
Day 3
7′- Tilts head30 sec
- Elbow circles30 sec
- Hand circles30 sec
- Locomotive30 sec
- Temple dancer30 sec
- Pump30 sec
- Semaphore30 sec
- Catch stars30 sec
- Albatross30 sec
- Pyramid30 sec
- Cradle30 sec
- Wing30 sec
- Scissors30 sec
- Elephant30 sec
Day 4
8′- Tilts head30 sec
- Elbow circles30 sec
- Hand circles30 sec
- Locomotive30 sec
- Temple dancer30 sec
- Pump30 sec
- Semaphore30 sec
- Catch stars30 sec
- Albatross30 sec
- Pyramid30 sec
- Cradle30 sec
- Wing30 sec
- Scissors30 sec
- Bending knees30 sec
- Elephant30 sec
Day 5
8′- Tilts head30 sec
- Elbow circles30 sec
- Hand circles30 sec
- Locomotive30 sec
- Temple dancer30 sec
- Pump30 sec
- Semaphore30 sec
- Catch stars30 sec
- Albatross30 sec
- Pyramid30 sec
- Cradle30 sec
- Wing30 sec
- Scissors30 sec
- Bending knees30 sec
- Elephant30 sec
Day 6
8′- Tilts head30 sec
- Elbow circles30 sec
- Hand circles30 sec
- Pillow30 sec
- Locomotive30 sec
- Temple dancer30 sec
- Pump30 sec
- Semaphore30 sec
- Catch stars30 sec
- Albatross30 sec
- Pyramid30 sec
- Cradle30 sec
- Wing30 sec
- Scissors30 sec
- Bending knees30 sec
- Elephant30 sec
Day 7
8′- Tilts head30 sec
- Elbow circles30 sec
- Hand circles30 sec
- Pillow30 sec
- Locomotive30 sec
- Temple dancer30 sec
- Pump30 sec
- Semaphore30 sec
- Catch stars30 sec
- Albatross30 sec
- Pyramid30 sec
- Cradle30 sec
- Wing30 sec
- Scissors30 sec
- Bending knees30 sec
- Elephant30 sec
Day 8
8′- Tilts head30 sec
- Elbow circles30 sec
- Hand circles30 sec
- Pillow30 sec
- Locomotive30 sec
- Temple dancer30 sec
- Pump30 sec
- Semaphore30 sec
- Catch stars30 sec
- Albatross30 sec
- Pyramid30 sec
- Cradle30 sec
- Wing30 sec
- Scissors30 sec
- Bending knees30 sec
- Elephant30 sec
Day 9
9′- Tilts head30 sec
- Elbow circles30 sec
- Hand circles30 sec
- Pillow30 sec
- Locomotive30 sec
- Temple dancer30 sec
- Pump30 sec
- Semaphore30 sec
- Catch stars30 sec
- Albatross30 sec
- Pyramid30 sec
- Cradle30 sec
- Wing30 sec
- Scissors30 sec
- Bow30 sec
- Hands lifts behind back30 sec
- Bending knees30 sec
- Elephant30 sec
Day 10
9′- Tilts head30 sec
- Elbow circles30 sec
- Hand circles30 sec
- Pillow30 sec
- Locomotive30 sec
- Temple dancer30 sec
- Pump30 sec
- Semaphore30 sec
- Catch stars30 sec
- Albatross30 sec
- Pyramid30 sec
- Cradle30 sec
- Wing30 sec
- Scissors30 sec
- Bow30 sec
- Hands lifts behind back30 sec
- Bending knees30 sec
- Elephant30 sec
Day 11
9′- Tilts head30 sec
- Elbow circles30 sec
- Hand circles30 sec
- Pillow30 sec
- Locomotive30 sec
- Temple dancer30 sec
- Pump30 sec
- Semaphore30 sec
- Catch stars30 sec
- Albatross30 sec
- Pyramid30 sec
- Cradle30 sec
- Wing30 sec
- Scissors30 sec
- Bow30 sec
- Hands lifts behind back30 sec
- Bending knees30 sec
- Elephant30 sec
Day 12
7′- Elbow circles30 sec
- Hand circles30 sec
- Locomotive30 sec
- Support the chin30 sec
- Semaphore30 sec
- Pump30 sec
- Temple dancer30 sec
- Catch stars30 sec
- Albatross30 sec
- Pyramid30 sec
- Cradle30 sec
- Wing30 sec
- Scissors30 sec
- Elephant30 sec
Day 13
8′- Elbow circles30 sec
- Hand circles30 sec
- Locomotive30 sec
- Pushups30 sec
- Support the chin30 sec
- Semaphore30 sec
- Pump30 sec
- Temple dancer30 sec
- Catch stars30 sec
- Albatross30 sec
- Pyramid30 sec
- Cradle30 sec
- Wing30 sec
- Scissors30 sec
- Elephant30 sec
Day 14
8′- Elbow circles30 sec
- Hand circles30 sec
- Locomotive30 sec
- Pushups30 sec
- Support the chin30 sec
- Semaphore30 sec
- Pump30 sec
- Temple dancer30 sec
- Catch stars30 sec
- Albatross30 sec
- Pyramid30 sec
- Cradle30 sec
- Wing30 sec
- Scissors30 sec
- Elephant30 sec
Day 15
8′- Elbow circles30 sec
- Hand circles30 sec
- Locomotive30 sec
- Pushups30 sec
- Support the chin30 sec
- Semaphore30 sec
- Pump30 sec
- Temple dancer30 sec
- Catch stars30 sec
- Albatross30 sec
- Pyramid30 sec
- Cradle30 sec
- Wing30 sec
- Scissors30 sec
- Elephant30 sec
Day 16
9′- Elbow circles30 sec
- Hand circles30 sec
- Locomotive30 sec
- Pushups30 sec
- Support the chin30 sec
- Semaphore30 sec
- Rolls on back30 sec
- Pulling both legs30 sec
- Pump30 sec
- Temple dancer30 sec
- Catch stars30 sec
- Albatross30 sec
- Pyramid30 sec
- Cradle30 sec
- Wing30 sec
- Scissors30 sec
- Elephant30 sec
Day 17
9′- Elbow circles30 sec
- Hand circles30 sec
- Locomotive30 sec
- Pushups30 sec
- Support the chin30 sec
- Semaphore30 sec
- Bending knees30 sec
- Rolls on back30 sec
- Pulling both legs30 sec
- Pump30 sec
- Temple dancer30 sec
- Catch stars30 sec
- Albatross30 sec
- Pyramid30 sec
- Cradle30 sec
- Wing30 sec
- Scissors30 sec
- Elephant30 sec
Day 18
9′- Elbow circles30 sec
- Hand circles30 sec
- Locomotive30 sec
- Pushups30 sec
- Support the chin30 sec
- Semaphore30 sec
- Bending knees30 sec
- Rolls on back30 sec
- Pulling both legs30 sec
- Pump30 sec
- Temple dancer30 sec
- Catch stars30 sec
- Albatross30 sec
- Pyramid30 sec
- Cradle30 sec
- Wing30 sec
- Scissors30 sec
- Elephant30 sec
Day 19
10′- Elbow circles30 sec
- Hand circles30 sec
- Locomotive30 sec
- Lock30 sec
- Pushups30 sec
- Support the chin30 sec
- Semaphore30 sec
- Bending knees30 sec
- Rolls on back30 sec
- Pulling both legs30 sec
- Pump30 sec
- Lock30 sec
- Temple dancer30 sec
- Catch stars30 sec
- Albatross30 sec
- Pyramid30 sec
- Cradle30 sec
- Wing30 sec
- Scissors30 sec
- Elephant30 sec
Day 20
10′- Elbow circles30 sec
- Hand circles30 sec
- Locomotive30 sec
- Lock30 sec
- Pushups30 sec
- Support the chin30 sec
- Semaphore30 sec
- Bending knees30 sec
- Rolls on back30 sec
- Pulling both legs30 sec
- Pump30 sec
- Lock30 sec
- Temple dancer30 sec
- Catch stars30 sec
- Albatross30 sec
- Pyramid30 sec
- Cradle30 sec
- Wing30 sec
- Scissors30 sec
- Elephant30 sec
Day 21
11′- Elbow circles30 sec
- Hand circles30 sec
- Locomotive30 sec
- Lock30 sec
- Pushups30 sec
- Support the chin30 sec
- Semaphore30 sec
- Bending knees30 sec
- Rolls on back30 sec
- Pulling both legs30 sec
- Pump30 sec
- Lock30 sec
- Temple dancer30 sec
- Catch stars30 sec
- Pushups30 sec
- Albatross30 sec
- Pyramid30 sec
- Cradle30 sec
- Wing30 sec
- Scissors30 sec
- Elephant30 sec
Day 22
11′- Elbow circles30 sec
- Hand circles30 sec
- Locomotive30 sec
- Lock30 sec
- Pushups30 sec
- Support the chin30 sec
- Semaphore30 sec
- Bending knees30 sec
- Rolls on back30 sec
- Pulling both legs30 sec
- Pump30 sec
- Lock30 sec
- Temple dancer30 sec
- Catch stars30 sec
- Pushups30 sec
- Albatross30 sec
- Pyramid30 sec
- Cradle30 sec
- Wing30 sec
- Scissors30 sec
- Elephant30 sec
Day 23
11′- Elbow circles30 sec
- Hand circles30 sec
- Locomotive30 sec
- Lock30 sec
- Pushups30 sec
- Support the chin30 sec
- Semaphore30 sec
- Bending knees30 sec
- Rolls on back30 sec
- Pulling both legs30 sec
- Pump30 sec
- Lock30 sec
- Temple dancer30 sec
- Catch stars30 sec
- Pushups30 sec
- Albatross30 sec
- Book30 sec
- Pyramid30 sec
- Cradle30 sec
- Wing30 sec
- Scissors30 sec
- Elephant30 sec
Day 24
11′- Elbow circles30 sec
- Hand circles30 sec
- Locomotive30 sec
- Lock30 sec
- Pushups30 sec
- Support the chin30 sec
- Semaphore30 sec
- Bending knees30 sec
- Rolls on back30 sec
- Pulling both legs30 sec
- Pump30 sec
- Lock30 sec
- Temple dancer30 sec
- Catch stars30 sec
- Pushups30 sec
- Albatross30 sec
- Book30 sec
- Pyramid30 sec
- Cradle30 sec
- Wing30 sec
- Scissors30 sec
- Elephant30 sec
Day 25
7′- Elbow circles30 sec
- Hand circles30 sec
- Lock30 sec
- Support the chin30 sec
- Semaphore30 sec
- Locomotive30 sec
- Lock30 sec
- Catch stars30 sec
- Albatross30 sec
- Pyramid30 sec
- Lock30 sec
- Wing30 sec
- Scissors30 sec
- Elephant30 sec
Day 26
7′- Elbow circles30 sec
- Hand circles30 sec
- Pushups30 sec
- Bending knees30 sec
- Bow30 sec
- Hands lifts behind back30 sec
- Pushups30 sec
- Book30 sec
- Albatross30 sec
- Pyramid30 sec
- Pushups30 sec
- Wing30 sec
- Scissors30 sec
- Elephant30 sec
Day 27
11′- Elbow circles30 sec
- Hand circles30 sec
- Locomotive30 sec
- Lock30 sec
- Pushups30 sec
- Support the chin30 sec
- Semaphore30 sec
- Bending knees30 sec
- Rolls on back30 sec
- Pulling both legs30 sec
- Pump30 sec
- Lock30 sec
- Temple dancer30 sec
- Catch stars30 sec
- Pushups30 sec
- Albatross30 sec
- Book30 sec
- Pyramid30 sec
- Cradle30 sec
- Wing30 sec
- Scissors30 sec
- Elephant30 sec
Day 28
11′- Elbow circles30 sec
- Hand circles30 sec
- Locomotive30 sec
- Lock30 sec
- Pushups30 sec
- Support the chin30 sec
- Semaphore30 sec
- Bending knees30 sec
- Rolls on back30 sec
- Pulling both legs30 sec
- Pump30 sec
- Lock30 sec
- Temple dancer30 sec
- Catch stars30 sec
- Pushups30 sec
- Albatross30 sec
- Book30 sec
- Pyramid30 sec
- Cradle30 sec
- Wing30 sec
- Scissors30 sec
- Elephant30 sec
The gym was always the floor.