We all fall off the fitness wagon sometimes. Whether it’s due to travel, work, family life, or just burnout — it happens. But getting back into your workout routine doesn’t have to feel overwhelming.
This 7-Day Fitness Reset is designed to help you ease back in, rebuild confidence, and reestablish consistency — one step at a time.
Whether you’ve been away for a week, a month, or longer, this reset will help you feel strong, focused, and in control again.
Day 1: Start With Movement, Not a Workout
Don’t jump into a high-intensity routine right away.
Your goal today is simply to move your body.
Go for a 30-minute walk. Stretch. Take the stairs instead of the elevator.
Focus on loosening your body, not punishing it.
Wear something comfortable and uplifting — like your favorite First Squat leggings — to reconnect with your movement mindset.
Day 2: Light Strength + Core Activation
Today, we introduce light strength movements using your own bodyweight.
Think: squats, lunges, pushups (even modified), and core exercises like planks or dead bugs.
Start with 2 sets of 8–10 reps each. Keep it short and focus on form over speed.
Bonus: Put on a sports bra and leggings that feel like support — not pressure.
Day 3: Mobility + Recovery Day
You’re only three days in, but don’t skip this.
Mobility work improves joint health, muscle recovery, and mental focus. Use this day for:
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20–30 minutes of yoga or guided stretching
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Foam rolling or massage ball work
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Deep breathing exercises
The body needs balance. So does your fitness routine.
Day 4: Build a Mini Routine
Create your “baseline workout” — the one you can do anytime, anywhere.
Example:
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15 bodyweight squats
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10 pushups
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20 walking lunges
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30-second plank
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10 glute bridges
Do 2 rounds. If you feel good, go for 3. This is the workout you come back to whenever life gets busy again.
Day 5: Move With Intention (Cardio Day)
It’s time to raise your heart rate.
Choose your favorite cardio — brisk walking, cycling, jump rope, or a 20-minute HIIT session.
Don’t worry about performance. Focus on building consistency.
Pro tip: Music helps. So does wearing gym wear that makes you feel like the strongest version of yourself.
Day 6: Strength & Flow Combo
Do 20–30 minutes of strength training (bodyweight or dumbbells) followed by 10 minutes of stretching.
This combination helps you feel both powerful and present — and it reminds your body what it’s capable of.
Day 7: Reflection + Reset Plan
You did it.
Now take 15 minutes to reflect:
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How did your body feel each day?
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What felt harder than expected — and what felt better?
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What type of workout did you enjoy most?
From here, you can build a personalized plan that feels sustainable.
Final Thoughts: Progress Isn’t Perfection
A reset doesn’t mean starting over. It means restarting with intention.
You don’t need a new gym. Or a new diet. Or a new body.
You just need a routine that works for you, and activewear that shows up for you — just like you show up for yourself.
At First Squat, we design gym wear for real women, real movement, and real comebacks.
Whether you're on Day 1 or Day 100, you deserve to feel strong in every rep — and every step.