Fitness & training
Preparedness is physical. This is a no-equipment plan to stay strong, mobile and able to carry — at home or on the move — scaled to your rations, your people, and coached by your AI companion.
Where are you training?
Shelter-sized sessions: stairs, floor space, household objects as load.
Training intensity
Set automatically from your ration mode and stock
On reduced rations, training is medicine not sport. Keep movement daily, cut volume by half, drop hard intervals, prioritise walking, mobility and breathing. Extra sweat costs water you may not have.
Weekly load
56 min/day
About 395 minutes a week across mobility, strength, carries and recovery.
When to train
Timing matters as much as the exercise in a crisis
Morning
Within an hour of wakingMobility + light movement
Light, joint-friendly work while you are cold and possibly dehydrated. Get daylight on your face — it sets sleep for that night.
Midday
Warmest, safest hoursStrength, carries, conditioning
Body temperature and coordination peak here, and daylight means you can train outdoors and see threats. Do the hard session now.
Evening
1-2 hours before sleepStretch, breathing, wind-down
Nothing that spikes adrenaline late. Stretch, breathe and talk — it doubles as group morale time.
Your 7-day plan
Home / shelter · Conserve — rationing / stretch mode
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Monday Full-body strength |
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Tuesday Endurance |
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Wednesday Carry day |
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Thursday Active recovery |
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Friday Strength & skill |
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Saturday Conditioning |
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Sunday Rest & reset |
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Per-member adjustments
Scaled to age, activity level and medical notes
Standard plan applies. Progress load or reps about 10% a week.
Exercise library
Why each movement matters when things go wrong
Bodyweight squat
Strength3 x 12-20 · 5 min · None
Legs carry you, your pack and your casualties. The single highest-value movement in a crisis.
Technique: Knees track over toes, chest tall, full depth if pain-free.
Push-up (or incline push-up)
Strength3 x 6-15 · 5 min · Floor / wall / step
Upper-body pressing for pushing debris, hauling and self-rescue.
Technique: Hands under shoulders, body in one line, elbows ~45°. Raise your hands to a step to make it easier.
Towel or table row
Strength3 x 8-12 · 5 min · Towel + door, or sturdy table
Pulling strength balances pushing and protects your back and shoulders.
Technique: Squeeze shoulder blades first, then bend the elbows. Slow on the way down.
Hip hinge / single-leg deadlift
Strength3 x 10 each side · 4 min · None or water container
Trains the safe way to lift water cans, casualties and fuel from the floor.
Technique: Push hips back, spine neutral, weight close to the body.
Loaded carry (water cans / pack)
Carry & skill4 x 40-60 m · 8 min · Water containers or loaded pack
The most realistic prep training there is: you will carry water, fuel and kit.
Technique: Ribs down, breathe steadily, set the load down under control — never drop it.
Step-up / stair climb
Strength3 x 10 each leg · 6 min · Step or stairs
Stairs and rubble are the terrain of urban emergencies.
Technique: Drive through the whole foot, control the way down.
Plank & side plank
Strength3 x 20-45 s · 4 min · None
A braced trunk protects the lower back when you lift, dig or carry.
Technique: Squeeze glutes, don't let the hips sag or hike.
Floor get-up
Carry & skill5 each side · 4 min · None
Getting off the ground unaided is the strongest single predictor of independence under stress.
Technique: Practice both sides, no hands if you can.
Brisk walk
Conditioning30-60 min daily · 30 min · None
Base aerobic fitness, sunlight and a mental reset in one.
Technique: Pace where you can talk but not sing. Vary the route and note water points.
Stair intervals
Conditioning8 x 1 flight, walk down · 15 min · Stairwell
High-value indoor conditioning when it isn't safe or possible to go out.
Technique: Hard up, easy down. Stop two reps before failure.
10-minute home circuit
Conditioning5 rounds: 10 squats, 5 push-ups, 10 mountain climbers · 10 min · None
Full-body conditioning in a shelter-sized space with zero kit.
Technique: Steady pace you could repeat tomorrow — not a max effort.
Shadow boxing / skipping
Conditioning6 x 1 min, 30 s rest · 12 min · None or rope
Burns off adrenaline fast and lifts mood when you are stuck indoors.
Technique: Stay light, breathe out on every effort.
Hip & hamstring mobility
MobilityDaily, 30 s per position · 8 min · Floor
Sitting in shelters and driving stiffens exactly what you need for carrying.
Technique: Breathe into the stretch, never bounce.
Thoracic & shoulder opener
MobilityDaily · 6 min · Wall or floor
Undoes pack and body-armour posture; keeps overhead work pain-free.
Technique: Ribs down, move from the upper back, not the lower.
Ankle & calf work
Mobility3 x 15 raises + 2 min stretch · 5 min · Step
Ankles are the number-one injury on rough ground with a load.
Technique: Full range, slow lowering.
Box breathing
Recovery4-4-4-4 for 5 min · 5 min · None
Drops heart rate and stress hormones; the fastest tool for panic control.
Technique: In 4, hold 4, out 4, hold 4. Nose breathing only.
Wind-down & sleep protocol
RecoveryNightly · 20 min · None
Sleep is the recovery system; without it strength, judgement and mood collapse in days.
Technique: Same bedtime, no bright light for an hour, cool and dark space.
Self-massage (bottle or ball)
RecoveryAs needed · 8 min · Bottle or ball
Keeps sore legs and backs working when there is no physio available.
Technique: Slow pressure, avoid bone and joints.
Sable — AI coach
Knows your plan, your rations and your group. Ask for a session, a progression or a fix for pain.
Ready when you are.
General fitness guidance only — not medical advice. Stop if you feel chest pain, dizziness or sharp joint pain, and check with a clinician before starting hard training.