Tracker

Check it off. Keep the chain.

Tick every set, finish the session, or log recovery. Miss a day and the streak resets. Twenty-one logged days unlocks the Sunrise 5K — that's three weeks to form the habit.

No week yet. Two minutes with Gymbo and we write Mon–Sun from your gear.

Build my week

Current

Longest

Best chain on this device

To sunrise

Days still owed

MyTRAINER Sunrise 5KSponsored

Twenty-one logged days unlocks first light.

21 days to go. That's how long a habit takes.

See the 5K

Three-week heat

Each square is a day. Twenty-one filled unlocks the 5K.

This week

Default starter week — take the quiz to personalize.

Mon · Full body A

Squat, push, hinge, brace.

train

Air squat

2 × 8–10 · 60s rest

Form

Sit back. Own the whole foot.

Push-up

2 × 8–10 · 60s rest

Form

One long line. Chest to the floor.

Glute bridge

2 × 8–10 · 60s rest

Form

Hips back. Spine long.

Plank

2 × 30s · 60s rest

Form

Glass of water on the back.

0 / 8 sets

Tue · Recovery

Walk, breathe, stay ready.

Today

Wed · Full body B

Lunge, press, hinge, brace.

train

Reverse lunge

2 × 8–10 · 60s rest

Form

Front shin vertical.

Pike push-up

2 × 8–10 · 60s rest

Form

Ribs down. Head through.

Glute bridge

2 × 8–10 · 60s rest

Form

Close to the legs.

Plank

2 × 30s · 60s rest

Form

Breathe. Don't sag.

0 / 8 sets

Thu · Recovery

Walk, breathe, stay ready.

rest

Fri · Full body A

Same patterns. Cleaner reps.

train

Air squat

2 × 8–10 · 60s rest

Form

Even cleaner than Monday.

Push-up

2 × 8–10 · 60s rest

Form

No piking.

Reverse lunge

2 × 8–10 · 60s rest

Form

Smooth, not bouncy.

Plank

2 × 30s · 60s rest

Form

Quality seconds.

0 / 8 sets

Sat · Recovery

Easy walk if the legs feel good.

rest

Sun · Recovery

Walk, breathe, stay ready.

rest