Full Body · Beginner

First Mile 15

First Mile 15 preview
Full Body · 15 min
First Mile 15
Coach ShamSlow it down, breathe, undo the seat.

Day one starter. Fifteen minutes, zero jumping. Sit, stand, push a wall, breathe. That's your first mile.

15 min
Beginner
Truck stop
Warm-up1/14
Belly breathing
1:00
0% total

Hand on belly, inhale 4 counts through the nose, exhale 6. Belly rises, chest stays quiet.

Next · Rest · 0:05
  • Belly breathing
    60s

    Hand on belly, inhale 4 counts through the nose, exhale 6. Belly rises, chest stays quiet.

  • Standing march
    45s

    Drive one knee up to belt height, plant, other side. Slow, tall, breathe.

  • Shoulder rolls
    30s

    Big, lazy circles backward. Shoulder blades track down and back. Chin tucked. Undoes the steering-wheel hunch before the work starts.

Coach note

Day one is not about how much you can do. It's about doing it. Three rounds this week. Next week we add a fourth.

3ft x 4ft next to the cab
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