Deeds · Program 04
Move 40
Guard your body as a vessel for your soul. Forty minutes a day combining cardio, weights and stretching, progressing in three phases over 40 days.
Guidelines
- Warm up 3 minutes before every session
- Choose weights where the last 2 reps feel hard
- Stretch at the end, holding each for 30 seconds
- Consult a doctor before starting if you have health concerns
The 40-day plan
40 daysDay 1
Full body + steady cardio
Foundation. Warm-up 3 min · Cardio: 15 min brisk walk/jog · Weights: 15 min: squats, push-ups, rows (3×12) · Stretching: 7 min (hamstrings, hips, chest, shoulders).
Day 2
Upper body + intervals
Foundation. Warm-up 3 min · Cardio: 12 min intervals (1 min fast / 1 min easy) · Weights: 18 min: shoulder press, curls, triceps dips · Stretching: 7 min (hamstrings, hips, chest, shoulders).
Day 3
Lower body + cycling
Foundation. Warm-up 3 min · Cardio: 15 min cycling · Weights: 15 min: lunges, deadlifts, glute bridges · Stretching: 7 min (hamstrings, hips, chest, shoulders).
Day 4
Core + rowing
Foundation. Warm-up 3 min · Cardio: 15 min rowing or stairs · Weights: 15 min: planks, dead bugs, Russian twists · Stretching: 7 min (hamstrings, hips, chest, shoulders).
Day 5
Active recovery
Foundation. Warm-up 3 min · Cardio: 20 min easy walk · Weights: 10 min light bands work · Stretching: 7 min (hamstrings, hips, chest, shoulders).
Day 6
Full body circuit
Foundation. Warm-up 3 min · Cardio: 15 min jump rope / step-ups · Weights: 15 min: kettlebell swings, push-ups, goblet squats · Stretching: 7 min (hamstrings, hips, chest, shoulders).
Day 7
Rest / Shabbat walk
Foundation. Warm-up 3 min · Cardio: Gentle walk · Weights: No weights · Stretching: 7 min (hamstrings, hips, chest, shoulders).
Day 8
Full body + steady cardio
Foundation. Warm-up 3 min · Cardio: 15 min brisk walk/jog · Weights: 15 min: squats, push-ups, rows (3×12) · Stretching: 7 min (hamstrings, hips, chest, shoulders).
Day 9
Upper body + intervals
Foundation. Warm-up 3 min · Cardio: 12 min intervals (1 min fast / 1 min easy) · Weights: 18 min: shoulder press, curls, triceps dips · Stretching: 7 min (hamstrings, hips, chest, shoulders).
Day 10
Lower body + cycling
Foundation. Warm-up 3 min · Cardio: 15 min cycling · Weights: 15 min: lunges, deadlifts, glute bridges · Stretching: 7 min (hamstrings, hips, chest, shoulders).
Day 11
Core + rowing
Foundation. Warm-up 3 min · Cardio: 15 min rowing or stairs · Weights: 15 min: planks, dead bugs, Russian twists · Stretching: 7 min (hamstrings, hips, chest, shoulders).
Day 12
Active recovery
Foundation. Warm-up 3 min · Cardio: 20 min easy walk · Weights: 10 min light bands work · Stretching: 7 min (hamstrings, hips, chest, shoulders).
Day 13
Full body circuit
Foundation. Warm-up 3 min · Cardio: 15 min jump rope / step-ups · Weights: 15 min: kettlebell swings, push-ups, goblet squats · Stretching: 7 min (hamstrings, hips, chest, shoulders).
Day 14
Rest / Shabbat walk
Build (add 1 set or 10% weight). Warm-up 3 min · Cardio: Gentle walk · Weights: No weights · Stretching: 7 min (hamstrings, hips, chest, shoulders).
Day 15
Full body + steady cardio
Build (add 1 set or 10% weight). Warm-up 3 min · Cardio: 15 min brisk walk/jog · Weights: 15 min: squats, push-ups, rows (3×12) · Stretching: 7 min (hamstrings, hips, chest, shoulders).
Day 16
Upper body + intervals
Build (add 1 set or 10% weight). Warm-up 3 min · Cardio: 12 min intervals (1 min fast / 1 min easy) · Weights: 18 min: shoulder press, curls, triceps dips · Stretching: 7 min (hamstrings, hips, chest, shoulders).
Day 17
Lower body + cycling
Build (add 1 set or 10% weight). Warm-up 3 min · Cardio: 15 min cycling · Weights: 15 min: lunges, deadlifts, glute bridges · Stretching: 7 min (hamstrings, hips, chest, shoulders).
Day 18
Core + rowing
Build (add 1 set or 10% weight). Warm-up 3 min · Cardio: 15 min rowing or stairs · Weights: 15 min: planks, dead bugs, Russian twists · Stretching: 7 min (hamstrings, hips, chest, shoulders).
Day 19
Active recovery
Build (add 1 set or 10% weight). Warm-up 3 min · Cardio: 20 min easy walk · Weights: 10 min light bands work · Stretching: 7 min (hamstrings, hips, chest, shoulders).
Day 20
Full body circuit
Build (add 1 set or 10% weight). Warm-up 3 min · Cardio: 15 min jump rope / step-ups · Weights: 15 min: kettlebell swings, push-ups, goblet squats · Stretching: 7 min (hamstrings, hips, chest, shoulders).
Day 21
Rest / Shabbat walk
Build (add 1 set or 10% weight). Warm-up 3 min · Cardio: Gentle walk · Weights: No weights · Stretching: 7 min (hamstrings, hips, chest, shoulders).
Day 22
Full body + steady cardio
Build (add 1 set or 10% weight). Warm-up 3 min · Cardio: 15 min brisk walk/jog · Weights: 15 min: squats, push-ups, rows (3×12) · Stretching: 7 min (hamstrings, hips, chest, shoulders).
Day 23
Upper body + intervals
Build (add 1 set or 10% weight). Warm-up 3 min · Cardio: 12 min intervals (1 min fast / 1 min easy) · Weights: 18 min: shoulder press, curls, triceps dips · Stretching: 7 min (hamstrings, hips, chest, shoulders).
Day 24
Lower body + cycling
Build (add 1 set or 10% weight). Warm-up 3 min · Cardio: 15 min cycling · Weights: 15 min: lunges, deadlifts, glute bridges · Stretching: 7 min (hamstrings, hips, chest, shoulders).
Day 25
Core + rowing
Build (add 1 set or 10% weight). Warm-up 3 min · Cardio: 15 min rowing or stairs · Weights: 15 min: planks, dead bugs, Russian twists · Stretching: 7 min (hamstrings, hips, chest, shoulders).
Day 26
Active recovery
Build (add 1 set or 10% weight). Warm-up 3 min · Cardio: 20 min easy walk · Weights: 10 min light bands work · Stretching: 7 min (hamstrings, hips, chest, shoulders).
Day 27
Full body circuit
Peak (add intensity). Warm-up 3 min · Cardio: 15 min jump rope / step-ups · Weights: 15 min: kettlebell swings, push-ups, goblet squats · Stretching: 7 min (hamstrings, hips, chest, shoulders).
Day 28
Rest / Shabbat walk
Peak (add intensity). Warm-up 3 min · Cardio: Gentle walk · Weights: No weights · Stretching: 7 min (hamstrings, hips, chest, shoulders).
Day 29
Full body + steady cardio
Peak (add intensity). Warm-up 3 min · Cardio: 15 min brisk walk/jog · Weights: 15 min: squats, push-ups, rows (3×12) · Stretching: 7 min (hamstrings, hips, chest, shoulders).
Day 30
Upper body + intervals
Peak (add intensity). Warm-up 3 min · Cardio: 12 min intervals (1 min fast / 1 min easy) · Weights: 18 min: shoulder press, curls, triceps dips · Stretching: 7 min (hamstrings, hips, chest, shoulders).
Day 31
Lower body + cycling
Peak (add intensity). Warm-up 3 min · Cardio: 15 min cycling · Weights: 15 min: lunges, deadlifts, glute bridges · Stretching: 7 min (hamstrings, hips, chest, shoulders).
Day 32
Core + rowing
Peak (add intensity). Warm-up 3 min · Cardio: 15 min rowing or stairs · Weights: 15 min: planks, dead bugs, Russian twists · Stretching: 7 min (hamstrings, hips, chest, shoulders).
Day 33
Active recovery
Peak (add intensity). Warm-up 3 min · Cardio: 20 min easy walk · Weights: 10 min light bands work · Stretching: 7 min (hamstrings, hips, chest, shoulders).
Day 34
Full body circuit
Peak (add intensity). Warm-up 3 min · Cardio: 15 min jump rope / step-ups · Weights: 15 min: kettlebell swings, push-ups, goblet squats · Stretching: 7 min (hamstrings, hips, chest, shoulders).
Day 35
Rest / Shabbat walk
Peak (add intensity). Warm-up 3 min · Cardio: Gentle walk · Weights: No weights · Stretching: 7 min (hamstrings, hips, chest, shoulders).
Day 36
Full body + steady cardio
Peak (add intensity). Warm-up 3 min · Cardio: 15 min brisk walk/jog · Weights: 15 min: squats, push-ups, rows (3×12) · Stretching: 7 min (hamstrings, hips, chest, shoulders).
Day 37
Upper body + intervals
Peak (add intensity). Warm-up 3 min · Cardio: 12 min intervals (1 min fast / 1 min easy) · Weights: 18 min: shoulder press, curls, triceps dips · Stretching: 7 min (hamstrings, hips, chest, shoulders).
Day 38
Lower body + cycling
Peak (add intensity). Warm-up 3 min · Cardio: 15 min cycling · Weights: 15 min: lunges, deadlifts, glute bridges · Stretching: 7 min (hamstrings, hips, chest, shoulders).
Day 39
Core + rowing
Peak (add intensity). Warm-up 3 min · Cardio: 15 min rowing or stairs · Weights: 15 min: planks, dead bugs, Russian twists · Stretching: 7 min (hamstrings, hips, chest, shoulders).
Day 40
Active recovery
Peak (add intensity). Warm-up 3 min · Cardio: 20 min easy walk · Weights: 10 min light bands work · Stretching: 7 min (hamstrings, hips, chest, shoulders).
Watch first
The talk that started it all
Why forty days is a single entity, and how purification through Thoughts, Deeds and Words turns intention into a habit you keep.
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